They’re the exercises you love to hate, aren’t they? Burpees are definitely all about kicking ass. And it’s no wonder, since they’re a combination of three exercises rolled into one giant, crazy workout. Burpees are so awesome that you can expect each one to burn between 1 to 1.5 calories. Not many exercises can beat that! Plus, burpees will work every major muscle group in your body, rev up your metabolism throughout the day, and even give you a great cardio workout in the process.
In case you aren’t familiar with the burpee, there are some basics you’ll need to know to do them right. And for those who think they already know all about the burpee, you might just learn a thing or two about doing a proper burpee. First, I’ve seen so many people make the mistake of calling a half-burpee a full burpee, but they’re really two different exercises. If a burpee doesn’t include a pushup then it isn’t a full burpee after all. Read on for more on the basic burpee.
1. Basic Burpee
Stand upright with feet close together but not touching, stretch out on tiptoes raising your hands as far as you can towards the sky, and reach back down to touch your toes before resetting to the start position for one rep.
2. Intermediate Burpee
The intermediate basic burpee is done by standing with both feet close together like in the basic burpee. To start, jump from an upright position with both hands reaching for the sky, bend both knees slightly while landing and go down to a starting pushup position with one leg first stretched out behind you, followed by the other. Stand back up to the starting position for one rep.
3. Advanced Burpee
The advanced burpee doesn’t hold many differences from the half-burpee; the simple difference is that when going into the starting pushup stance, you extend both legs behind you in one motion, instead of one leg after the other. Draw your legs back in towards your chest and stand upright to complete a rep.
4. Half Burpee
Unlike its other variants, the half burpee starts with the person on their knees. From the kneeling position, place both hands on the floor in front of you like the start of a pushup, 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 Pushup
As the name suggests, the half burpee with pushup simply involves splicing a half burpee with a pushup. Do a half burpee and before withdrawing the extended legs to return to the starting squat, do a swift pushup.
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 pushup position. Do the pushup 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 pushup position. Do the pushup 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 medicine ball or a pair of dumbbells with this exercise. In a standing position, hold either a 10-pound medicine ball or a pair of dumbbells in both hands. Go down into the pushup position, do a pushup, jump back upright and press the dumbbells or medicine ball over head 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 pushup using them as support. Stand upright and do a deadlift with both dumbbells to complete a rep.