If you were to ask 100 people which exercises do they hate the most, I assume about 90 of them would include the burpee as one of the most hated. It’s one of those exercises that has you “doing the most” as the young folks would say, but it gets it results.
In fact, the majority of personal trainers who want their clients to boost metabolism, have a healthy heart rate and burn calories faster, utilize the burpee to do so. So here’s seven burpee exercises that may make you hate them, but you’ll love the results.
Here’s a video from Burpee Finishers on how to properly do a burpee.
NOTE: For each exercise you should do a three sets of 45-seconds of burpees (see how many you can do in 45 seconds). Each with a 30-second break in between each set. Then do that three times, three times each week. Each week you should improve with your time.
1. Push-Up Jack Burpee
Begin as you would with a standard burpee. As you descend into the push-up, spread your legs like you are performing a jumping jack, making sure to keep your hips from sagging. Press yourself back up as you bring your legs back to center. Finish the exercise as you would a standard burpee by bringing your feet back underneath your shoulders and jumping explosively upwards. Land soft with your hips back before you go into the next repetition.
2. Spiderman Burpee
Start by performing a regular burpee, but as you descend into the push-up bring your right knee toward your right elbow without letting your hips sag or rotate. Press yourself back up as you bring your leg back to the starting position. Finish the exercise as you would a standard burpee. Alternate legs with each rep, making sure to hit both legs the same number of times.
3. Single-Leg Push-Up Burpee
For this variation, when you first jump back into a push-up, lift one foot about six inches off the ground, keeping your core engaged to prevent your hips from sagging or rotating and the lower back from arching. Descend into the push-up without allowing your alignment to change or your weight to shift. Return to the top of the push-up and put your foot back down before your complete the burpee. Alternate legs with each rep.
4. Mountain-Climber Burpee
Go through the standard burpee first steps. When you get to the top position of the push-up, perform a mountain climber,
alternating the legs twice per side. Keep the hips flat and keep them from sagging or rotating by keeping the core engaged. Return to the start position of the push-up before completing the burpee.
5. Side-Plank Burpee
Go through the standard first steps all the way through performing a proper, classic push-up. When you get back to the top position, lift one hand and rotate your hips and shoulder into a side plank, raising your top hand to the ceiling so that your body is in a T shape. Make sure to keep your core engaged to prevent the hips from sagging. Rotate back to the push-up position before rotating to the other side. Complete a standard burpee, alternating sides for your plank with each rep.
6. Power Push-Up Burpee
This variation is almost identical to a standard burpee, but instead of coming back to a squat after the push-up, you’ll push yourself up from the floor as explosively as possible, leaving the ground as you simultaneously bring your feet back under your hips. Note: This is a very advanced variation and requires an adequate amount of strength and power to complete. It may not be right for you — yet — but if you want to give it a try, consider elevating your hands to start.
7. Kung Fu Burpee
Yes, the Kung Fu Burpee. This variation you start as a standard burpee but instead of jumping straight up with your hands in the air, you jump up as is you were kicking someone. Then land on both your feet and start all over again. It’s fun and lets your aggression out all at the same time.