Burpees are the perfect full-body workout and burn tons of calories. You will burn more calories when you include burpees into your exercise regime. Don’t skip burpees – they will boost your confidence and motivation.
Benefits of burpees
- Strengthen the abs and core
- Work your upper body and lower body
- Require multiple muscle groups which leads to more calories burned!
- Boost your cardio and muscular endurance
- Strengthen your willpower to push your limits
- Fit in great high-intensity workouts with an afterburn effect
- Require the whole body to work together in a functional way
Here are 5 burpee variations you have to try!
1. 4-count burpees
- Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
- Lower your hands to the floor in front of you so they’re just inside your feet.
- With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
- Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
- Do a frog kick by jumping your feet back to their starting position.
- Stand and reach your arms over your head.
- Jump quickly into the air so you land back where you started.
- As soon as you land with knees bent, get into a squat position and do another repetition.
2. 6-Count Burpee
- Starting position- Standing straight, arms fully extended upward.
- Down phase- Knees are in contact with elbows. The hands will remain in this position during the course of the exercise.
- Plank position- The feet are projected backwards. The elbow joints are locked at 0 degrees and the back is straight.
- Down position- the elbow joints achieve 90-degree flexion on the eccentric phase of the push-up and return to 0-degrees during the concentric phase.
- Up phase- Knees are drawn back to the elbows.
- Ending position- Standing straight, arms fully extended upward.
3. Flat Out Burpee Tuck Jumps
- Start standing with your feet hip-width apart.
- Bend and put your hands on the floor and jump your legs back into a high plank. Bend your elbows and lower yourself until your chest and stomach touches the floor.
- From here, press into your hands like you’re doing a push-up, extending your arms and bringing your hips off the ground. Jump your feet back under your hips into a squat position, then immediately explode upwards in a tuck jump, driving your knees towards your chest.
- Jump as high as you can, raising your knees up, and then try to land softly with bent knees.
4. One-Legged Burpee
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor, while also lifting one leg behind you.
- Kick your standing leg straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Keep the lifted leg off the ground the entire time.
- Use your arms to quickly push your body back up and hop your standing leg back underneath your body, bringing your floating leg up, slightly bent, so it’s still off the ground.
- Jump straight up into the air, reaching arms overhead. Place the floating leg back on the ground after you land, to end in start position.
5. Half Burpees
- Start in a deep squat with your legs wider than shoulder-width apart, toes slightly turned out.
- Reach forward to place your hands on the floor right beside your ribcage.
- Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
- Use your arms to quickly push your body back up, and bring your legs back to the starting position.