Ready to sweat?!

Try These 4 Burpee Variations!

Get in a full-body cardio workout with one move – the BURPEE! Try these 4 variations to target different areas as you get your blood pumping.

Love it or hate it, the Burpee can be a killer cardio move. It’s the perfect move to use when you are short on time and don’t have access to equipment.

Whether you want to get your blood pumping during a full body workout or to target specific areas, you can use the Burpee!

Try these 4 variations and have some fun with Burpees!

4 Must-Do Burpee Variations:

Exercise #1: Mountain Climber Burpee

Want a Burpee that will work your core and upper body even more?

Then you’ll love the Mountain Climber Burpee.

Get ready to do some push ups as you get your blood pumping!

To do the Mountain Climber Burpee, start standing tall. Then bend over and squat down to put your hands on the ground in front of your feet as you jump back into a high plank position. From this high plank position, perform a push up. Keep your body in a nice straight line as you lift and lower. Beginners can go down to their knees and come back up to their toes at the top for the knee tuck.

After pushing back up, tuck one knee in toward the same elbow. Then place the foot back and perform another push up. Once you push back up, tuck the other knee in. Do one final push up then jump your feet into your hands and stand back up. Jump at the top then repeat the move.

Beginners can also do this off an incline.

And while there are 3 full push ups, you can modify by taking out a push up and doing both knee tucks in a row. You can also modify the push ups by doing them from your knees or off an incline.

Exercise #2: Snowboard Hop Burpees

Want to build strong, lean legs as you burn fat? Then you’ll love the Snowboard Hop Burpee!

You’ll feel your legs burn!

snowboard burpeesTo do Snowboard Hop Burpees, start with your feet in a slightly staggered stance and your back foot out in front of your front foot. Look forward over that front leg and then squat down to place your front hand down on the ground by your toe. Do not simply round over to place your hand on the ground. Squat down. Do not touch the ground if that means rounding over with your butt up.

Then jump up and rotate, switching to land in the slightly staggered stance on the other side. Touch your hand back down to the ground as you sink into a squat on that side.

Jump back up and rotate back to the first side. Then in the squat, place your hands down on the ground and jump your feet back into a plank position.

Keep your core engaged and your body in a nice straight line. Jump your feet back in and come back into the squat.

Jump and switch to a snowboard hop on the other side. Repeat 3 jumps and perform the jump back on the other side.

Exercise #3: Half Burpee

If the up down in a Burpee gets to you but you still want the metabolic benefits, you will want to try the Half Burpee.

Heck even if you love the full Burpee, you won’t want to skip this killer core variation!

To do Half Burpees, set up in the high plank position with your hands under your shoulders and your feet together.

Then jump both feet up and outside your hands so your in a squat position with your hands still on the ground. Try to really jump all the way outside your hands.

Quickly jump back into plank. Try not to let your butt go way up in the air as you jump from the squat back to plank and from the plank into a squat.

Once back in the plank position, perform a push up, dropping your chest to the ground. Beginners can drop to their knees for the push up or remove it completely.

Perform the push up then quickly repeat the move, jumping into the squat position and back out into plank. Do not let your hips sag or your butt go up in the air in the plank position. And make sure to keep your body in a nice straight line as you perform the push up!

Exercise #4: Bulldog Burpee

This super fast-paced Burpee variation will get your blood pumping and core working. You’ll even feel your quads burning!

To do the Bull Dog Burpee, start standing with your feet together. Then squat down and place your hands down on the ground.

bull-frog-burpeesWith your hands down on the ground just in front of your feet, jump your feet back into the Bull Dog position. Jump your feet back so that your knees are an inch off the ground and about under your hips while your hands are about under your shoulders. Do not let your butt go up in the air or your low back arch. Keep your back flat in this position.

Then jump your feet back in and slightly outside your hands.

Lift your hands up off the ground and jump up as high as you can before squatting back down and placing your hands back on the ground to jump back into the Bull Dog position and repeat the Burpee.

10 weeks. 35 minutes. No equipment needed!

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