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Exercises to speed up metabolism and burn fat. Exercises to improve metabolism. Elements of fitness training for losing belly fat and strengthening the abs

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Hello, dear readers of my blog. Metabolic training is something new, you will say, and you will be right. Metabolism is called metabolism. If this process in the body is disrupted, then the person’s weight begins to increase, and diseases begin to set in. But it turns out that there is a special program that allows you to develop lean muscles and acquire a slender figure. Best of all, these fat-burning exercises only take 30 minutes.

Are you interested? Then let's begin! A person is often faced with a choice: oatmeal or an omelet, sneakers or heels, strength or cardio training.
The last two definitions are in constant confrontation in fitness. Cardio helps burn calories, strength exercises form beautiful relief and speed up metabolism.

If you have to make a choice, then try a metabolic program that combines the best of these two techniques.

This is how Equinox Club (New York) instructor Frank Salzone characterizes the new workout. According to him, metabolic training is a synthesis of short but intense exercises that force all the muscles a person has to work.

A person develops power, strength, endurance even in one lesson. Calorie burning occurs not only during training, but also after it ends.

Moreover, during exercise, the muscles learn to use their energy in such a way that in the future a person is able to work harder and more intensely, constantly improving his performance.

Sounds too tempting. But believe me, this is not fiction. Several studies were conducted, the results of which were published in one popular sports publication.

What did they show? It turned out that an extremely high level of metabolism was noted in those women who trained according to this program. Their results were better than those of those ladies who practiced according to the usual method.

It turned out that in the first group, calorie burning occurred even 16 hours after completion of training, that is, already at rest.

Therefore, a new type of training becomes the basis of a large number of fitness programs, which are becoming very popular today. One of them, created by Frank Salzone, is shown below.

The scheme is as follows: in each exercise it is necessary to perform the greatest number of repetitions in 60 seconds without rest. After completing these 10 exercises, take a breath and start doing it all over again - and so on for 3 full runs.

You need to exercise three times a week. When selecting weight-bearing objects, you need to pay attention to 2 such positions: do everything correctly, then by the end of each repetition you will feel a slight burning sensation in your muscles.

Stand up straight, place your feet hip-width apart, arms down, dumbbells in your hands. Step back with one leg, kneel on one knee, and lunge forward with the other leg (A).

Bend your elbows, turn your hands so that your thumbs point outward, and lift the dumbbells toward your shoulders (B).

Raise your arms up, squeezing the shells ©.

Move your arms down over your shoulders and return to the starting position. This is only one repetition.

Repeat this movement, but only on the other leg, and continue alternating legs.

Press the dumbbells overhead (palms forward) (A).

Slowly lower the dumbbells toward your shoulders (B).

Then jerk them up, returning to the starting position.

Knees bent, dumbbell lowered to the outside of the right leg (A).

Make a quick jump, landing on the other side (B).

As you rise, rotate to the right while raising your right arm up (B).

Return to the starting position by repeating the exercise to the left side, raising your left arm. Sumo reversals

Reverse crunches with leg raises

Lateral lunges + rows

Spiderman from plank position

Stand on your forearms: elbows level under your shoulders, toes on the floor, body extended (A). Bend your right leg and pull your knee across to the side towards your right elbow (B). Straighten your leg back, lifting your foot off the floor ©. Pause, then lower your leg.

Dear friends! At first glance, fat burning exercises may seem difficult and impossible. Try it and you will achieve weight loss. Tested by many women.

Today there are a huge number of types of training and it can sometimes be confusing because you start to think about what is best for you and which workout will be more effective.

If such thoughts come to you, then do not despair, you are not alone! After all, on the Internet you can find everything from a four-minute tabata to a full sixty-minute cardio workout.

But which one will bring the desired results? Which one will work better?

If you haven't heard of metabolic strength training yet, then it's time to turn your attention to it and finally start seeing results.

Let's first look at what this type of training actually is.

So, metabolic training for weight loss is a scheme that includes several types of exercises performed at very high intensity with minimal rest breaks. This is done in order to create a feeling of oxygen starvation.

After performing several metabolic exercises on different muscle groups, you can take a short break and then begin again on another muscle group.

This type of training combines several other types at once, for example, high-intensity strength and aerobic.

Ideally, you will work so intensely that your body goes into a state of oxygen starvation from intense exertion. And this state will allow you to burn calories even after training.

So, when you exercise too intensely, your body experiences an “excess” of oxygen consumption.

This brings us to the part about the difference between aerobic and anaerobic exercise.

Aerobic exercise is usually performed in the presence of normal oxygen levels and gets you moving but does not greatly increase your heart rate.

Anaerobic exercise, on the other hand, is performed in a state of oxygen deprivation, this happens because you are training so intensely that your body needs more and more air to cope with the workout. This is how the effect of oxygen starvation occurs.

This causes the body to begin consuming excess amounts of oxygen in an attempt to recover.

This process helps boost your metabolism to a high level, hence the term “metabolic training.”

For a workout to be considered metabolic it must meet three criteria:

Engage all parts of the body
Run at maximum intensity level
Cause a burning sensation, which means the production of lactic acid in muscle tissue

So, MCTs include parts of strength training and metabolic training. In other words, this means you perform complex strength workouts back to back with little or no breaks.

These factors satisfy all of the above criteria. You're engaging multiple muscle groups, working close to your limits, and thanks to the high intensity, you're definitely promoting lactic acid production.

You can see a little comparison here

Exercises

YES NO NOT ALWAYS NO YES NO

Proper metabolic strength training lasts 20 to 30 minutes on average.

Let's compare this to a regular workout (strength or cardio), which lasts about 45 minutes. Or even training in the gym, yes, they are all effective, but most people with today’s pace of life simply don’t have time, so MCT is the best option for them.

Now you already have at least some idea about metabolic training, now let's discuss who it is suitable for.

Honestly, they are suitable for everyone, but they should definitely be preferred by those who want:

From all this it is clear that such training can improve everyone's life.

There are only a few types of people who should avoid MCTs

People recovering from injury should not start MCT. Firstly, metabolic training requires high intensity and if you do it half-heartedly, there will be no result. Secondly, such high intensity can damage the injury and worsen your current condition. Thus, it is better to wait for complete recovery and only then start training.

The next people who should avoid MCT are beginners. If you are just starting your sports “path”, then it is better to start with something else. The fact is that your body is not prepared for such high intensity. Therefore, for now it is better to prepare the body for such loads, it will take about 6 months (maybe longer, it all depends on you)

Well, the third group is people with certain diseases. For example, if you have heart problems, then MCT is simply contraindicated for you and it is better to give preference to moderate-intensity training.

Pregnancy is also a stop sign for MCT. If you still have questions, it is best to discuss them with your coach.

Before we dive into what metabolic training actually looks like, let's first talk about its benefits.

So here are some key points:

It is an indisputable fact that compared to conventional strength training, metabolic training is significantly superior.

During several studies, scientists found that, unlike training at a moderate pace, training at a high intensity showed simply crazy results.

The second type burned much more fat than the first.

Moreover, we all know that excess fat can lead to very disastrous consequences, so MCT not only makes you slimmer, but also saves you from various diseases.

As mentioned above, metabolic training makes the heart work faster, due to the high intensity, your heart rate increases, and very short breaks do not allow it to calm down. What

That is why this type of training is not suitable for people with heart problems.

Since MCT also includes strength training, you will also get great results in the muscle area.

And this is another advantage of metabolic strength training, because most other workouts that are aimed at accelerating metabolism do not pay attention to muscles and muscle mass.

As mentioned above, MCT is the fastest and most convenient type of training. You can be at home or in the gym, it doesn’t matter, all you need is 30 minutes of time. And this is very convenient, especially for people with a busy schedule.

Moreover, MCT includes a variety of compound exercises that work the entire body, so 3 workouts per week (one day apart) will make a great workout regimen.

Yes, yes, you don’t have to go to the gym 5 times a week, training individual parts of the body, or include additional cardio exercises in your schedule, because MCT is the best part of both workouts.

Sensitivity is an important factor that not only helps your body control weight, but also prevents the risk of diabetes.

And here MST also managed to succeed. After each workout, your body begins to respond better and better to insulin.

In one experiment conducted by a group of researchers, it was noticed that volunteers who did high-intensity workouts literally showed better insulin sensitivity after a couple of weeks.

Intense exercise also reduces stress levels and improves your mood.

Once you start doing MCTs, you will immediately notice how positively they affect your mood.

With each workout you will feel calmer and more relaxed.

Last but not least, MCT, like any workout, improves the quality of your sleep.

BUT! It is important to choose the right time for your workout, because if you do it too early, you may fall asleep at the wrong time, or, conversely, if you practice too late, you will have more problems falling asleep than usual.

And these are all just the main advantages of this training, so you really should pay attention to this type of training.

So how do you properly structure all of your exercises? Yes, and in general, what is MST?

Below you will find one possible example for your training. The training cycle can be up to three times, it all depends on your qualifications and athletic training.

The exercises are performed one after another. But for beginners, it is better to choose a couple of exercises from this list, adding them as their abilities develop.

Well, or you can change and rearrange these exercises to make it more comfortable for you.

Rest should be minimal. For beginners, about 1-2 minutes, but for more advanced athletes, the break should be no more than 20 seconds.

For exercises that require weight, choose the heaviest possible object to keep you toned. So here are some rules that may help you:

Set of exercises

So, how to properly plan such a workout?

You should remember that this approach to exercise forces the whole body to work, which is why it is better that both before and after training you have a day off from other types of training.

Yes, of course, you can do some cardio exercises, but they should be light enough so as not to overtax the body. After all, doing two intense workouts in a row can lead to injury or other unpleasant consequences.

REMEMBER! The body must have enough time to recover.

If you don't want to exclude strength training from your sports regimen, then it's worth adding MCT so that you have rest before and after it.

Don’t forget, this workout puts a lot of stress on your body, so don’t forget about the rest that your body will need so much.

And running is not the best way to relax and get away from MST, it’s better to take care of yourself, watch movies, take a relaxing bath. Whatever, just let your body recover and only then proceed to the next workout.

So, here are some tips to help you ease your journey into the world of MST.

Remember that exercises must be performed correctly

It doesn’t matter how tired you are, but if you still feel that such loads are not for you, then it is better to stop, get yourself in the right shape and only then start MCT again.

Enjoy! Yes, it’s difficult, given the intensity and complexity of the workout, but if you do MCT, pushing yourself, you simply won’t get the desired result.

Therefore, create the right mood, put together a playlist with your favorite songs, choose the exercise that you like best and get to work.

Good sleep is the key to success! Don’t forget about sleep, because such a workout is really a difficult test for your body, so you should sleep at least 8-9 hours.

Don't forget about nutrition! Especially about the diet before and after training. Eat more proteins and carbohydrates for better results.

Start slow! Don't try to do everything at once, it won't lead to anything good. Try it, look at your general condition and only then increase the pace and intensity.

So, having remembered all these tips and information above, you can begin metabolic training with peace of mind.

Not all of us love cardio. We often try in various ways - through interval training or other means - to reduce the amount of time wasted on the treadmill. Some people drag their work to the simulator, some watch movies on an iPad, others, checking Google, practice complex programs, constantly changing the angle of inclination and speed. An excellent alternative to cardio-metabolic training. In addition, it allows you to burn fat much more effectively, as it affects metabolism.

“Metabolic training” is a very fashionable expression now, but people don’t always understand what it means. This training does not affect the speed of chemical reactions, but the amount of energy the body spends on certain needs.

Training can be called metabolic if it focuses on parameters other than intensity. Heart rate, feeling of difficulty of the load, shortness of breath, sweating, loss of strength - these are not universal indicators of any physical activity. Based on these parameters, one cannot draw a conclusion about the effectiveness of the load - they are subjective and are rather associated with the reaction of the sympathoadrenal system, depletion of energy sources, inhibition in the motor parts of the nervous system, etc. Dmitry Kalashnikov writes very well about this in his blog. Training with a high oxygen debt and high heart rate cannot be automatically considered useful. So what is possible?

The following exercises are effective for weight loss:

High-intensity strength training in a medium-rep mode
Low intensity continuous cardio
High intensity interval cardio

MRT (Metabolic Resistance Training) is a metabolic training with weights that increases strength endurance and burns subcutaneous fat.

Energy expenditure after an MRT course can easily exceed 600 kcal, depending on the exercises chosen. In addition, the oxygen debt increases significantly - the amount of oxygen necessary to oxidize the under-oxidized metabolic products accumulated in the body during intense muscular work. Oxygen debt is measured as the amount of energy required to return the body to its normal state after exercise. The body needs energy to transform from Mr. Jock to Mr. Breathe Normal. Depending on the intensity of the training for 38 hours or more, the number of calories burned will be high.

Metabolic training can be the foundation of your fat loss efforts as opposed to low-intensity, long-duration cardio. Each muscle group must be worked hard, frequently, and at an intensity that will create significant metabolic disruption, causing the metabolism to accelerate for several hours after the workout.

This means doing full body workouts in supersets, trisets, with dumbbells or kettlebells, or in a circuit training format, which would create a high metabolic demand. But they need to be done in such a number of repetitions that lactic acid is produced. Leg, back and chest workouts burn a lot of calories and increase metabolism more effectively than isolated exercises on one muscle group. The best number of approaches is 8-12.

The idea behind MRT is to get more exercise done in less time. This is best achieved by implementing a high number of repetitions (15-20 per set) with a minimum amount of rest between sets. The key to optimal results is to train at or close to your maximum capacity. So do as many sets as you need to get close to muscle failure. If you find yourself unable to complete a set, your metabolic effect and your performance will suffer.

MRT is always a full-body workout that engages all major muscle groups during each session. Since the metabolic weight of each exercise depends on how many muscles are involved, incorporate multi-joint exercises whenever possible. By using more muscles, you expend more energy. Complex exercises are optimal: squats, presses, rows to work the muscles of the torso and thighs. You need to train three times a week for normal recovery.

Metabolic training

Workout Program 1 - Supersets

It is suggested to do it 3 times a week. The program lasts for a month. Rest between sets in the first week is 1 minute, from the second week - 15 seconds.

Superset: Squats (3 sets of 10-12 reps) + Dumbbell bench press (3 sets of 10-12 reps)
Superset: Kettlebell swings (swing between legs, 3 sets of 10-12 reps) + Dumbbell bent-over rows (3 sets of 10-12 reps with each arm)
Superset: Push-ups (3 sets to failure) + Facelifts (3 sets of 10-12 reps)
Roll-outs on a fitball (3 sets of 30 seconds).

Circuit training is perhaps the most popular MRT technique, and it's worth it - it really works! The energy “cost” of a circuit session is estimated to be approximately 7 kcal/kg/10 hours. This equates to approximately 600 kcal per hour for an average 90 kg man. Not bad, right?

Circuit training has an even better effect on the magnitude and duration of oxygen debt compared to other traditional forms of strength training. In short, you can burn hundreds and hundreds of calories if you structure your circuit training correctly.

Create a series of exercises that involve the muscles doing push/pull work, starting from the upper body and ending with the lower body (ie: chest, back, shoulders, biceps, triceps, quads, hamstrings, calves and abdominals). Move from one exercise to the next with minimal rest (ideally less than 15 seconds). Do three circles. Don't miss it.

Number of laps: 2-3

Deadlift (1 set 20 reps)
Lifting the barbell with outstretched arms (1 set 20 reps)
Barbell squats (1 set 20 reps)
Barbell press (1 set 20 reps)
Squats with dumbbells (1 set 20 reps)

Wednesday:

Use a kettlebell or dumbbells for these exercises

Turkish Kettlebell Press (1 set 20 reps)
Kettlebell swing (1 set 20 reps)
Pistol squats (1 set 20 reps)
Kettlebell press (1 set 20 reps)
Kettlebell lifts with support on them (1 set 20 reps)

Try Metabolic Training and let us know how you like it!

Metabolism is the process during which food is processed into energy necessary for human life. Since many people today lead an unhealthy lifestyle and eat improperly, this causes the accumulation of excess weight. To prevent this from happening, you can speed up your metabolism by doing simple exercises every day.

Doctors have noted that the food the body takes in may sometimes not be completely digested by it. This usually occurs due to improper functioning of the gastrointestinal tract. In this case, a person will develop fat under the skin.

All those elements that the body receives along with food enable it to function, since it works even at the moment when a person is doing nothing and just resting. During this time, the body breathes, moves blood around the body, maintains normal hormone levels and performs many other processes.

The number of calories your body requires depends on several factors. This:

Body type. When a person has a large physique, he needs more calories for the body to function.
Floor. A man can burn more calories than a beautiful woman, since he has different body features.
Age. The amount of calories the body requires decreases with age. In a person after 40 years of age, metabolic processes slow down by 5%.

Since metabolism is a natural process in the body, its speed may vary from person to person. The body also has certain mechanisms that are able to regulate metabolism in certain cases.

It is noted that in rare cases, extra pounds may appear due to the progression of other diseases in the body.

In the case when a person’s metabolic rate is low, then all the nutrients that enter the body are slowly processed there. Also, when losing weight, metabolism itself decreases, since the body no longer requires a large amount of calories.

The following techniques can be used to speed up metabolism:

Fractional meals. You need to eat 5-6 times throughout the day. At the same time, food should be consumed in small quantities. Also, you should not give your body the opportunity to starve, as it will try to store calories “in reserve.” In this case, metabolism will decrease.
Protein intake. This element, which is found in many products, can speed up the metabolic process. It is difficult for the body to absorb, and therefore it must make a lot of effort for this. The source of protein can be a dairy product, for example, cottage cheese.
Spices. They must be added to dishes. The peculiarity of spices is that they contain natural ingredients that will improve metabolism.
Strength exercises. Building muscle allows the body to burn fat faster and speed up metabolism. The more muscles there are, the more calories the body will burn, even when a person is resting.
Temperature. When a person is in a cold room or doused with cold water, the body must burn extra calories to warm itself. This also helps speed up metabolic processes.
Coffee. Due to caffeine, this drink also speeds up metabolism. You should drink a cup of the drink before putting stress on your body. But here it is worth remembering that caffeine can also harm a person, and therefore you should not drink a lot of coffee.
Green tea. Scientists have noted that green tea before exercise can improve metabolism. The effect of the drink is doubled. Tea contains catechins, which make it possible to better absorb fats.
Nutrition. Don't go on strict diets. When a person consumes few calories, this can negatively affect the metabolic process. After stopping the diet, the body will also gain the missing kilograms and stimulate obesity. A strict diet can often cause health problems in a person.
Cellulose. You need to add foods that are rich in fiber to your diet. The body will spend energy digesting such food, which will improve metabolism. You can consume fiber from different foods and in any form.
Fat Burning Supplements. They can also be taken to improve the process. But it is worth combining the use of such complexes only with constant stress on the body. Without this, supplements will not help achieve a positive result and will provoke other diseases, including those of the myocardium.

Exercises to improve metabolism

Regular exercises to speed up your metabolism at home will enable you to digest food better and speed up your metabolism. You can also lose excess weight faster this way.

If you do metabolic training at least a couple of times a week, it will speed up your metabolism and have a positive effect on your overall health. Acceleration exercises are recommended to be performed constantly to accelerate the body.

During gymnastics, a person will expend more energy, and therefore more calories will be burned. This can also happen when a person is resting, if there is the required muscle mass.

With constant exercise, it will be better to remove waste and fat from the body, which will make it possible not to deny yourself food and at the same time not to gain weight. There is nothing complicated in gymnastics, and therefore everyone can do such exercises.

Charger

Ride a bike or pedal an exercise machine.
Walk for 10-20 minutes.
Walk up the stairs for 5-10 minutes.
Rotate the hoop for 10-15 minutes.

With these simple actions you can not only give your body strength, but also help it wake up. This will speed up metabolic processes and help you lose weight.

Other Metabolism Exercises

Experts say that in order to normalize all processes in the body, you cannot engage in only one type of training. It is necessary to pay attention to stretching, accumulation of muscle mass and other loads. All of them should be given the same amount of time and combined. If necessary, you can turn to a specialist for help, who will draw up a lesson plan.

Beginners must adhere to the following rules:

You need to perform strength exercises with dumbbells 1-2 times a week.
Do aerobics 1-2 times a week, which will give you the opportunity to use all muscle groups.
Sleep at least eight hours a day. Only experienced athletes can afford to put stress on the body every day without causing harm to it.

During training, you should avoid strict diets. The body must be given the required amount of minerals and vitamins.

What to do when training?

Important! You should never start exercising on an empty stomach. 20-30 minutes before the start of your workout, you need to eat a protein product without carbohydrates.

Also, do not violate the time frame for eating. If the body does not receive the calories it needs at its usual time, then such food will not give it any benefit. At the appointed time during training, you can eat any food low in fat and carbohydrates.

When doing exercises, you need to breathe through your nose. This way your breathing will be stable and your heart rate will be normal. The body will be able to receive sufficient oxygen.

Intense aerobics should be performed at the end of classes, when the body is already warmed up and ready for stress. For this he needs 10-15 minutes.

All training must begin with a warm-up. Then attention should be paid to strength exercises with dumbbells. Then you can continue doing other exercises. Periodically, exercises need to be changed to new ones.

During periods of PMS, you should also exercise. In this case, the weight will rapidly decrease. Also, a large amount of hormones in the blood during this period will make it possible to improve metabolism.

Previously it was believed that if the metabolism is disturbed, then this cannot be changed. However, it is possible to speed up metabolic processes for some time thanks to the special training “Metabolic Training”. What is it and how is it different from the fitness we are used to?

Cardio exercise is considered the most common type of fitness for weight loss these days. Those who want to reduce their volume spend hours on bicycles and elliptical trainers, watching TV series or work presentations in the process, while few manage to achieve the desired result. This happens because during regular cardio training, a certain amount of accumulated calories is burned, but as soon as the workout ends, fat burning and all metabolic processes stop. The difference with metabolic training is that when the training ends, all the magic in the form of increasing the body's basal metabolism just begins and continues for another day or two! This occurs due to an increase in the body’s “oxygen debt” during training (the amount of oxygen necessary to eliminate the anaerobic energy supply products accumulated in the body during intense muscular work). This leads to the first and most important condition for the phenomenon of metabolic training: the training must be intense (it must be hard for you) and dense (you must do a large amount of work in the allotted time), that is, it is necessary to perform, for example, as many dumbbell presses or push-ups as possible in a certain period of time. Two main types of training are suitable for these purposes: metabolic strength training and aerobic interval training.

Metabolic strength training

They are circuit and interval training with and without weights, including exercises for all muscle groups, which are performed with little or no rest. The more muscle groups included in the workout and the larger they are, the more intensity you will get. This means that it is better to do ten squats than ten dumbbell curls.

Interval Cardio Training

Can be performed using any cardio equipment or outdoors. The general rule is that low-intensity intervals should be followed by high-intensity intervals when your heart rate (HR) is 80% of your maximum level (220 minus age).

One option for such training is sprints. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found higher metabolic rates in women who exercised in such programs compared to those who exercised in a standard manner. The former burned more calories at rest at least 16 hours after finishing work.

Another fact speaks in favor of such training. One hour of standard strength training with weights burns approximately 370 kcal. In 2013, the journal Medicine and Science in Sports & Exercise Metabolism published a study in which a group performed bodyweight jumping jacks for 4 minutes using a protocol of 20 seconds of work and 10 seconds of rest. During these 4 minutes, an average of 54 kcal was burned. The number of calories that subjects burned in the next 30 minutes due to oxygen debt was also calculated, which averaged 81 kcal. Thus, a whopping 135 kcal were burned in just 4 minutes of intense interval work. The benefits are obvious! The only thing you need to remember is that in the allotted period of time you should try to complete the maximum possible number of repetitions of a given exercise.

What are the benefits of metabolic training?

In addition to its effectiveness, metabolic training has a number of other benefits:

1. Takes much less time compared to regular cardio or strength training.
2. Don’t get bored with monotony - you can always use new types of exercises.
3. Suitable for people with contraindications. Eliminate and replace exercises as necessary.

You can play with different types of exercises and intervals, but keep in mind that they are only effective for fat loss purposes and not for developing endurance or athletic performance).

Metabolic Training Example

Warm-up: rowing machine, medium pace, 10 minutes.

Interval training 1:

burpee, 30 seconds;
jumping, 30 seconds;
ball crunches, 30 seconds.

Rest between exercises, 60 seconds. Do two circles.

Interval training 2:

squats with dumbbell overhead press, 30 seconds;
push-ups, 30 seconds;
kettlebell swings, 30 seconds;
Dumbbell plank row, 30 seconds.

Rest between exercises, 10 seconds. Do two circles.

By the way!

Burpee technique: squat down, placing your palms on the floor. Throw your legs back and push up from the floor. Return to a squatting position, jump up and clap overhead.
Do burpees without pausing.