Nine Burpee Variations to Test Your Strength

Nine Burpee Variations to Test Your Strength

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In any given crowd, you yell out "time to do some burpees" and I'm sure you will get a collective groan.. UNLESS... our dear own Monica is in the room. Monica, our athletic therapist, would likely have a gleeful grin on her face. And before the rooms stops groaning, she's being the keener asking, "How many do you want?"... "What kind of burpees can I do?"... "20? That's it? Slacker [muttered under her breath]". 

When asked, `Monica, why do you love burpees so much?", she quickly replies "what's not to love about them?". She does have a point - they engage the entire body and are a great way to increase your heart rate and full body strength. She's convinced that she can make a burpee lover out of you!

Yes folks, Monica LOOOVES burpees.  So much so, she's delighted to bring you NINE variations of torture.. er... I mean burpees. 

So here we go:

[for a demo of these variations, check out this link on Livestrong!]

1. Beginner Burpee

Squat down to a comfortable depth and place your hands on the ground in front of you.  Step or jump your feet back behind you so you are in the top portion of a push up (plank) position.  Be sure you do not allow your hips to drop or sag when in this position.  Drop to your knees (or remain on your toes) and perform one push up going down as far as you are able.  Step or jump your feet forward, so your feet are flat and you are in the bottom of a squat position.  Stand up.  You can end your burpee here or add in a squat jump.
 

2.  Mountain Climber Burpee

Squat down to a comfortable depth and place your hands on the ground in front of you.  Step or jump your feet back behind you so you are in a plank position.  Once you are stable in this position, perform a mountain climber by driving one knee at a time up towards your chest.  Be sure not to allow your hips to sag or sway.  Return to the starting position of the push up, complete the push up (on your knees or toes), return to standing and complete your burpee with a squat jump.
 

3.  Plank Jack Burpee

Squat down to a comfortable depth and place your hands on the ground in front of you.  Step or jump your feet back behind you so you are in the top portion of a push up position.  Once you are stable in this position, jump your feet open wide and then back to centre.  Complete your push up (on knees or toes), jump your feet forward and finish your burpee off with a squat jump.
 

4.  Single leg Burpee

Start by balancing you your right foot.  Squat down and place your hands on the ground in front of you. Jump your leg back so that you are in a 1-legged plank position.  Check that your core is tight and your hips are even.  Complete your push up on one leg or on knee.  Jump your foot forward towards your hands.  Jump straight up in the air pushing off your right leg.  Repeat on your left leg.
 

Jump Variations

5.  Tuck Jump

Do a full burpee.  Once you have done the push up, jump your feet forward so your feet are under your hips.  Now, jump straight up bringing your knees up towards your chest.  To accomplish this, you must jump explosively and be sure to tuck your knees towards your chest rather than leaning your chest forward towards your knees.
 

6.  180◦ Turn

Complete a full burpee through to the end of the push up.  Jump your feet forward back under your hips.  As you jump up, rotate 180 degrees so you are facing the opposite way when you land.  Be sure to land softly.  Continue as above and alternate the direction of your jump with each rep.

 

7.  Forward / Broad Jump

Complete a full burpee through to the end of the push up.  This time instead of jumping up in the air, you will jump forward as far as possible, landing softly with your hips back and knees bent.  Turn around, and proceed with your next rep.
 

Equipment

8.  Using a BOSU or medicine ball

To begin this burpee you will stand with the BOSU or medicine ball on the floor in front of your feet.  When you squat down, you will put your hands on the BOSU / medicine ball.  Do your push up.  You will need to focus on tightening your core muscles since doing the push up on the ball will be more unstable.  Once your push up is done, jump or step your feet towards your hands.  As you come to a standing position, raise the medicine ball or BOSU (by its handles) overhead.  
 

9.  Combinations

This is where you get to go a little crazy with your newly beloved burpees.  Take any combination of the burpees mentioned (or others you come across) and put them together to create your own burpee combo.  For example, do the 1-legged burpee while using the medicine ball / BOSU.  If you are looking for a more explosive combo, try adding a 180 degree jump turn at the end of your forward / broad jump burpee.  
 
The possibilities are endless.  Be creative and have fun!
 
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