Does Doing Burpees Increase Height?

by   |   Jun 12, 2024

Aside from hormones, genes, and nutrition, exercise is one of the best ways to help you improve your height. And today, we will talk about burpees, a full-body exercise that can work as many muscles as possible. But the question is whether this workout can increase your height or help you reach your height potential if you perform it regularly.

The answer is below. Keep scrolling to know now!

What is a burpee?

A burpee is a great combination of aerobics and strength training. It includes a push-up, a squat, and a stretch jump into one movement and is known as one of the most extreme workouts that target nearly all the muscle groups in the body. It was first developed and brought its name from an exercise physiologist, Royal H. Burpee, in the 1930s. And although it is more than 90 years old, it is still as challenging and beneficial as ever.

But can burpees increase height?

Although working out is not likely to lead to a remarkable increase in inches, it is one of the factors contributing to height growth, along with genetics, nutrition, and more.

Let’s talk about burpees!

Burpees are often used in high-intensity cardio workouts that will target nearly all the muscles on the body, including quads, calves, pecs, triceps, hamstrings, and abs. Since this workout improves cardio fitness, it may help promote blood flow and reduce blood pressure. Also, it does not require any equipment, making it ideal to start anywhere else.

So, can burpees support your height growth?

To allow bones to grow easily, you need to move your joints and bones. And burpees let muscles release their tension from the bone’s end, forming space for new bone formation. Also, they help tone up your legs and shred some weight, making you appear taller.


What are the benefits of burpees?

Do not dread burpees because they can be extremely helpful in different aspects of your fitness and overall health.

Burpees target a range of muscles

Depending on the different moving parts of the burpee, it may work various muscles in the body, such as quads, hamstrings, glutes, shoulders, abdominals, chests, triceps, calves, hip flexors, and more. As compared to sprint running, the burpee workout helps produce more fatigue in the upper body [1].

Burpees burn calories

Since burpees double as strength and cardio training, this workout is a go-to option for those who want to burn calories and fats. When your muscles are stretching and lengthening through each burpee rep, they need lots of energy to make that happen. And that helps you lose fat.

A 2015 study indicates that participants consumed more oxygen while doing burpees compared to lunges, squats, and deadlifts. And to satisfy the higher consumption, their body will burn more calories [2].

Burpees promote cardiovascular fitness

As mentioned above, burpees need a higher consumption of oxygen than other workouts. That said, they are one of the best exercises for promoting cardiovascular fitness. Particularly, a higher number of burpee reps in three minutes shows higher cardiorespiratory fitness, which is related to reduced risk for heart disease [3].

How to do burpees correctly to get taller?

Compared to other calisthenic movements, the burpee is such a simple move by combining a push-up and jump squat. Below is an easy-to-understand breakdown of the steps included in a burpee exercise.

Start with a plank

First, choose a stable and flat place, not wobble or compress to perform burpees. From your standing position, lower into a squat or crouch position. When you descend low enough, place your arms in front of you to make firm contact with the ground. Then kick your legs out behind to perform a plank.

Begin to push up

Breathe, brace your core, and then drop your torso to the ground like you are going to perform a standard push-up. Make sure to keep your core tight so that your hips do not sag.

Drive and recover

Press your whole body off the floor and stretch your arms above your head. Then land softly with knees bent and instantly back into a squat position and repeat.

In one fluid motion, try to drive upwards with your legs and do a small vertical jump. But do not jump as high as you can since the burpees are not a vertical power assessment. Importantly, recovering from different rapid high jumps might put excessive stress on your joints.


What to consider when doing burpee exercises?

Of course, if you do burpee exercises regularly and combine them with a nutritious diet and proper rest, your height might be improved. But how much time does it take to perform them? Well, there are many levels of burpee exercises depending on your own ability.

  • Basic level – Do 4 reps (a 2-minute per rep) daily for 3-5 days. Remember to rest between reps from 1 to 2 minutes.
  • Moderate level – Do 6 reps daily for 3-5 days and perform the same as baseline.
  • Advanced level – Do 6 reps (a 3-minute rep) daily and rest 1 minute between each rep.
  • Expert level – Do 6 reps daily and only rest 30 seconds between reps.

For beginners, it is highly advised to start slowly at a regular pace and then increase the intensity and speed at which you perform as you become more comfortable. Besides, you should take into consideration:

  • Do not forget to warm up before exercising because it is extremely important to prevent you from getting any injury, cramps, muscle strain, and other potential issues.
  • Breathe deeply to prepare for big impacts on the body when doing burpees.
  • Avoid taking too much time off, or it might make your body lose its ability to move and become weaker. Depending on the intensity of the workout, you should rest properly.
  • When doing squats, planks, push-ups, or jumps, avoid bending your back, or it might lead to lower back pain.
  • Since you need to perform many moving parts while doing burpees, it is necessary to push up in the proper position to avoid unexpected injury to your abdominal muscles or back.

Wrapping up

Hopefully, if you have been on the fence about doing burpee exercises to improve your height, this article gives you a clear answer. Remember that no matter what you are practicing in this workout or any exercise, you need to combine it with a healthy lifestyle instead of only doing it alone.

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