The fitness community has recently shifted toward plyometric and interval workouts that ask you to perform dynamic exercise moves. These workouts are highly effective in burning fat and calories. They get your heart racing, help improve your endurance, and give you all the benefits of a traditional workout in only a fraction of the time.
One of the most popular plyometric moves is the burpee. The classic burpee is a move where you put your hands on the floor and jump into a plank. Then you reverse the move, jumping in and standing up. From this basic exercise, you can create variations that involve different muscle groups or provide a more difficult challenge. These 10 burpee variations are guaranteed to give you a full-body workout. From the beginner burpee to the hardcore one-leg burpee, there’s a burpee out there for everyone. Pick your variation and try this 5 minute burpee workout.
What You’ll Need: A timer (Gymboss is a free to download app), a mat or towel to place your hands on (optional), and a set of dumbbells (optional)
What to Do: Set your timer. Perform a burpee variation for 40 seconds, then rest for 10. Repeat for a total of six rounds. You can choose to perform the same burpee variation for all six rounds, or rotate through a couple of options.
Exercises: Below are descriptions for 10 burpee variations with videos showing you how to perform each one. Choose from one to six variations and cycle through them to complete your workout.
The video above shows how to perform the first three burpee variations. These are the simplest variations and a great way to begin incorporating burpees into your routine.
1. Beginner Burpee
Place hands on the ground, step feet out, step feet in, and stand up.
2. Squat Jump Burpee (Intermediate Burpee)
Place hands on the ground, jump feet out, jump feet in, and squat jump.
3. Push-Up Burpee (Advanced Burpee)
Place hands on the ground, jump feet out, perform a push-up, jump feet back in, and squat jump.
4. Weighted Burpee
For this burpee you’ll need a set of dumbbells. Bend down and grab your dumbbells, jump feet out, perform a push-up, jump feet in, and stand up, bringing dumbbells to hip level.
5. One-Arm Burpee
With this variation you can get both an arm and a cardio workout. Place one hand on the ground, jump feet out, jump feet in, and stand up. Switch sides with each repetition.
6. Genghis Khan
This leg-burning variation is great for targeting your quads, hamstrings, and glutes. From a squat position, place your hands on the ground, jump feet out, jump feet in, and come back to a squat.
7. Mountain Climber Burpee
Place your hands on the ground, jump feet out, perform four mountain climbers (two on each side), jump feet back in, and stand up.
8. One Leg Half Burpees
Keeping your hands on the floor, jump one foot out and in while keeping the other aloft. Make sure to repeat the exercise with your other leg.
9. One Leg Burpee with Side Jump
If you think you’re ready to perform a full one leg burpee, try this variation. Place hands on the ground, jump one foot out while keeping the other aloft, perform a push-up, jump your foot in, stand, and repeat on the other side.
10. Burpee Tuck Jump
For an intense cardio workout, try this explosive variation. Place your hands on the ground, jump your feet out and in, and tuck jump, bringing your knees as high as possible.
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