Love them or hate them, burpees are all about kicking ass and taking names. And it’s no wonder, since burpees are a dynamic exercise that combines several movements into one, targeting all your major muscle groups. If you want to burn fat and get in shape fast, there’s no other movement that will get you there as effectively as burpees can.
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In case you aren’t familiar with the burpee, there are some basics you’ll need to know. Read on for some variations on the burpee and incorporate these into your routine for a killer workout.
1. Beginner Burpee
Stand upright with feet hip distance apart, jump down into plank position, hold, and jump right back up. Then reach your arms over head. Jump back into plank, hold, drive your feet forward and reach your arms up again; you’ve just completed two beginner burpees.
2. Intermediate Burpee
The intermediate basic burpee is done by standing with both feet hip distance apart, same as with the basic burpee. The difference here is you’ll incorporate a push-up before jumping back up. So, jump to a plank, do a push-up, jump the feet forward, and reach your arms overhead for one rep.
3. Advanced Burpee
The advanced burpee adds another jump into the mix to make it extra challenging. Feet wider than hip-distance apart, jump back to plank, do a push-up, jump your feet forward, reach up and jump at the same time to complete one rep.
4. Half Burpee
Unlike its other variants, the half-burpee doesn’t require you to jump up to standing. Instead, from the kneeling position, place both hands on the floor in front of you like the start of a push-up, and transition into a frog squat. Extend both legs backwards in one motion and return them to the starting squat position to complete a rep.
5. Half Burpee With Push-Up
As the name suggests, the half burpee with push-up simply involves splicing a half burpee with a push-up. Do a half burpee and before withdrawing the extended legs to return to the starting squat, do a swift push-up.
6. Plank Row To Burpee
The plank row is one of the advanced exercises that are only for those who are extremely fit. You’ll need a couple of light dumbbells for this one. Start the exercise in a plank position with each hand supported on a dumbbell. Pull a dumbbell close to your chest, keeping your elbow as close to your side as possible. Repeat with the other hand and dumbbell. Get up to your feet and do a jump before going back to the plank position for one rep.
7. Burpee Box Jump
Did you ever think jumping on a box could be a tough workout? it gets even tougher when you add a burpee to it. Place a box that’s around knee-high or lower in front of you. From an upright position with knees slightly bent, leap on the box and jump back down into a push-up position. Do the push-up and stand back upright for one rep of the burpee box jump.
8. Burpee To Lunge
Start in the upright position for this one, and then go down into the push-up position. Do the push-up and come back to the upright position. Take a step forward into a lunge and step backwards to the start position. Then jump upwards with hands stretched toward the sky to complete one rep.
9. Overhead Press Burpee
This effective move verges on torture! You’ll need a a pair of dumbbells for this exercise. In a standing position, hold a dumbbell in each hand. Go down into the push-up position, do a push-up, jump back upright and press the dumbbells or overhead for one rep.
10. Deadlift Burpee
Place a pair of heavy dumbbells on the floor in front of you. To start the exercise, grab the dumbbells and do a push-up using them as support. Stand upright and do a deadlift with both dumbbells to complete a rep.