
Losing weight is a topic that grabs everyone’s attention at some point. With all the fancy workouts and fitness trends online, it’s easy to wonder if doing just one exercise like burpees would be enough to shed the pounds. Burpees are intense, full-body moves that look tough and promise quick results. But can you really lose weight by doing only burpees? We asked Varnit Yadav, a fitness expert, to unpack the truth about burpees and weight loss.
Weight Loss: More Than Just One Exercise![]()
Technically, yes, you can lose weight doing only burpees. But Varnit Yadav points out that this is just one piece of the puzzle. “Weight loss is not dependent on any particular exercise or any one movement,” he explains.
Weight loss happens only when you create a negative energy balance, which simply means burning more calories than you consume. This is the key to fat loss.
What helps create this calorie deficit?
- Monitoring food intake carefully
- Reducing portion sizes if necessary
- Choosing more nutritious meals
- Staying properly hydrated
- Adding regular physical activity
- Exercise is just one part of the overall equation. You can’t out-train a bad diet.
Why Burpees Can Be Helpful—but Not for Everyone![]()
Burpees are a fantastic workout if you are already somewhat fit and agile. “Burpees can be a nice movement to get better at,” says Yadav, “but in order to even begin, you need to assess your current fitness levels.”
If you’re mostly inactive or have a high body mass index (BMI), jumping movements like burpees can do more harm than good. The impact puts stress on your joints, which might lead to injury.
For those new to or getting back into fitness:
- Start with low-impact exercises
- Try resistance training with weights or bands
- Focus on building basic strength and mobility
- Gradually increase activity intensity
- Once you find yourself moving more comfortably and your weight no longer limits you, you can explore learning burpees safely.
The Importance of Patience and Progress![]()
Jumping straight to burpees or any high-impact exercise can backfire. Varnit Yadav warns, “Remember that you need to have patience before learning a new skill.” Instead of rushing into tough workouts, focus on consistent, manageable steps that build strength and endurance. This protects you from injury and motivates you to keep moving.
A study in the Journal of Sports Science and Medicine looked at the effects of high-intensity interval training (HIIT), which often includes exercises like burpees. The researchers found that HIIT can improve cardiovascular fitness and increase calorie burn. However, they also noted it’s most effective when combined with proper nutrition and a well-rounded fitness plan.
ALSO READ: 10 Low-Calorie Foods That Support Weight Loss
Conclusion
Burpees are a powerful exercise with definite fitness benefits. But if the goal is weight loss, relying on burpees alone is not the answer. Balanced weight loss depends on a calorie deficit achieved through diet, hydration, and a smart exercise routine tailored to your fitness level. Patience, gradual progress, and consistency will always win the day
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Current Version
Oct 13, 2025 18:25 IST
Published By : Vivek Kumar