10 Killer Burpees You Need To Try During Your Next Workout Sesh
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Love ’em or hate ’em, burpees are easily one of the most effective bodyweight exercises to ever grace the fitness industry. They’re dynamic, they integrate major muscle groups throughout the entire body and they boost cardio endurance hella quickly. They also happen to come in a lot of different forms, so you don’t have to feel bored and uninspired by the standard burpee once you’ve done it a bazillion times — or if just really hate basic burpees.
Before we mix things up, let’s review the proper form for your regular burpee. Starting in a high plank position, you complete one push-up, thrust your feet up toward your hands, stand, jump with your arms above your head, bring your hands down to the floor and jump your feet back to the initial high plank position.
Got it? Great. Now it’s time to get a little crazy. Here are 10 burpee variations that are bound to jack up your heart rate, take your strength training game to the next level and make you feel like an all-around badass.
1. Half Burpee
These babies are modified standard burpees but don’t let that fact fool you — because you can move through them quicker, you can crank out more burpees in a minute, working on that cardio endurance even more. Start in a high plank position, skip the push-up, jump your feet forward and reach your arms overhead without jumping, jump your feet back to the high plank position and repeat. Their low-impact design makes them friendly for all fitness levels (and for a lot of joint issues).
2. Squat Burpee
Here’s another great way to modify your regular burpee, heavily targeting the quads and glutes. Start in a high plank position, skip the push-up, jump your feet forward and wide so that they’re to the outside of your hands. Maintain the bend in your knees as you upright your torso and reach your arms overhead. Pulse in the squat twice before putting your hands back on the floor and jumping your feet back to the high plank position. Repeat. This one is also considered low-impact.
3. Deadman Burpee
If push-ups are the bane of your existence, give this burpee variation a try. Instead of starting in a high plank position, lie your entire body on the floor, keeping your toes tucked under and your hands braced by your sides. Then, lift up directly into the high plank position, jump your feet forward and reach your arms overhead without jumping, jump your feet back to the high plank position, return your entire body to the floor and repeat. With these burpees, you’ll build up your strength to be able to crank out those push-ups in no time.
4. Plank Jack Burpee
This burpee style helps break up the monotony a bit with another fun cardio move. Starting in a high plank position, jump your feet out to the sides, keeping your core engaged and your hips in line with the rest of your body. Jump your feet back to your high plank. Repeat this “plank jack” one more time, and then complete one push-up, thrust your feet up toward your hands, stand, jump with your arms above your head, bring your hands back down to the floor, jump your feet back to the initial high plank position and repeat. You’ll be panting in no time.
5. Mountain Climber Burpee
If plank jacks aren’t your thing, throw some cross-body mountain climbers into the mix instead. Starting in a high plank position, hike your right knee toward your left elbow and then jump to switch sides, hiking your left knee toward your right elbow. Repeat this mountain climber motion one more time on each side, and then complete one push-up, thrust your feet up toward your hands, stand, jump with your arms above your head, bring your hands back down to the floor, jump your feet back to the initial high plank position and repeat. Phew.
6. Tuck Jump Burpee
Time to get some air! These burpees are very similar to your basic burpee with the exception of that standing jump movement. Starting in a high plank position, complete one push-up, thrust your feet up toward your hands, stand and jump, bending your knees so that you’re hiking (or tucking) your knees in toward your chest as you move into the air. Once you land, bring your hands back down to the floor, jump your feet back to the initial high plank position and repeat.
7. Star Jump Burpee
This is our favorite burpee of them all because it adds an element of fun (well, as much fun as you can have when doing a burpee). Starting in a high plank position, complete one push-up, thrust your feet up toward your hands, stand and jump. In the jump, reach your arms up, out and away from your body and extend your feet out and away from your midline, creating a star-like shape with your body. Once you land, bring your hands back down to the floor, jump your feet back to the initial high plank position and repeat.
8. Running Man Burpee
Cardio, cardio, cardio! Start in a high plank position, complete one push-up, thrust your feet up toward your hands and stand. From here, start running in place as quickly as you can for five seconds, keeping your weight on your toes to make the move as fast as possible. Then bring your hands back down to the floor, jump your feet back to the initial high plank position and repeat.
9. Candlestick Burpee
Time to put your core strength and balance to the ultimate challenge. Start in standing position with your arms overhead, and then sink down into a low squat as you begin to roll onto your mat on your back, reaching your legs straight to the sky. As you roll forward, bend your legs, place your hands on the floor and shoot your legs back into a high plank position. Complete one push-up, thrust your feet up toward your hands and stand, reaching your arms overhead again. Repeat.
10. One-Legged Burpee
We saved the toughest one for last — get ready. Start in a high plank position, lifting your left foot off the floor. Complete one one-legged push-up, thrust your right foot up toward your hands, stand and stay balanced on that right foot, jump with your arms above your head, bring your hands back down to the floor, jump your right foot back to the initial high plank position and repeat. Then switch sides and do it all over again, champ.
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