So, you are looking to spice up the Burpee and I have 28 variations for you to try. The burpee, you would think would more than enough but there comes a point through natural progression and sport-specific training when adapting it not only adds variety but keeps us on our toes (literally).
I’m love to see exercise variations and whenever I see one on Instagram, I save it. Here is that saved list of 28 Burpee variations.
Ever wondered why it’s called a burpee? Click and find out.
The burpee features in my February Burpee Challenge, called #FEBURPEE (see what I did there?). It has 3 levels and 3 standard burpee variations to choose from. Check it out and join in via this link. Or if you want to start a 28 Day Burpee challenge anywhen. Check out my 28 Day Burpee Challenge.
What is a burpee?
A functional metabolic exercise, that combines exercise patterns from some core exercises. Starting with a SQUAT to the ground and a double footed kick-back (SQUAT THRUST) to a Push-Up or to the floor and then double foot jump back (SQUAT THRUST) and a jump with feet of the ground to finish. Phew, it’s exhausting just talking about it.
You can see it is a very dynamic exercise and if you check out my post on Why is it called a Burpee?. You will understand it was actually developed as a fitness test, anyone that has done a Burpee will know it is indeed very testing!
The 28 Burpee Variations
This by no means is an exhaustive list, but it’s a pretty good start and I really like some of these variations. If you find others, please do comment with your suggestions.
- Low Impact Burpee Flow
- Walking Burpee
- Burpee Frog Jumps
- Reverse Burpees
- Ballet Burpees
- Backwards Burpees
- Single Arm Burpees
- Lunge Jump Burpees
- Burpee to Chair Pose
- Burpee Over Bench
- Step Burpees
- Single-Leg Burpee to Knee Drive
- Candle Stick Burpees
- Burpee into Back Extension
- Star Burpee
- Single-Leg Reverse Burpee
- Navy Seal Burpees
- Forward to Reverse Burpee into Boat Pose
- Power Burpees with a 90-degree turn
- Mountain Climber Burpee
- Forward and Back Burpee
- Supine Burpee
- The Worm Burpee
- Slider Burpees
- Wide to Narrow Burpee
- Shoulder Tap Burpee
- Wall Kick Burpees
- Lateral Bench jump Burpees
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