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How to Do Seven Different Types of Burpees

Updated on May 13, 2015
The many different types of burpees mean that you can use the exercise to work out every part of your body.
The many different types of burpees mean that you can use the exercise to work out every part of your body. | Source

Most people who have tried burpees have a love/hate relationship with the exercise. On the one hand, doing burpees will tire you out faster than almost any other type of workout; but on the other hand, doing burpees will provide you with an unbelievably fast and efficient total body workout, allowing you to quickly increase your calories burned along with both your physical strength and your cardiovascular conditioning with no need for equipment. You might be surprised to learn that there is more than one type of burpee. By switching from one to another, you can vary both the type and the difficulty of your workout. Keep in mind as well that you can always combine two or more types of burpees for an even more challenging version.

Depending on the floor surface, you may wish to put a pad or mat down before you begin doing burpees.
Depending on the floor surface, you may wish to put a pad or mat down before you begin doing burpees. | Source

# 1: Standard Burpee

When most people think of a burpee, this is the version they imagine.

  1. Begin in a standing position, then bend your knees and place both hands on the floor.
  2. Jump your legs back so that you land in a pushup position.
  3. Immediately jump your feet back up towards your hands, stand up explosively and jump off the ground to finish the rep.

How to Do Standard Burpees

# 2: Modified Burpee

The modified burpee is an easier version of the burpee that can be useful option for individuals who are not yet in good enough shape to be able to handle the standard burpee or its other variations.

  1. To perform a modified burpee, begin in a standing position, then bend your knees and place both hands on the floor.
  2. Step both legs back until you reach a pushup position. Make sure you reverse the leg you step first each rep.
  3. Walk both legs back up toward your hands, then do a bodyweight squat to stand up and complete the rep.

As you get into better shape, you can gradually substitute more reps of a standard or other type of burpee for the easier modified burpees.
As you get into better shape, you can gradually substitute more reps of a standard or other type of burpee for the easier modified burpees. | Source

# 3: Tuck Jump Burpee

The tuck jump burpee allows you to raise your heart rate and challenge your cardio even more than with an ordinary burpee.

  1. Begin in a standing position, then bend your knees and place both hands on the floor.
  2. Jump your legs back so that you land in a pushup position.
  3. Jump your feet back up towards your hands.
  4. Stand up and place your hands just below the level of your chin with your palms facing the ground. Immediately jump off the ground and quickly pull your legs up to touch your knees to your palms, then land back on the ground in a standing position to finish the rep. Make sure you keep your knees unlocked so that you can absorb the impact of your landing without injuring yourself.

Be careful to bring your knees all the way up to your chest during a tuck jump burpee, even as you begin to grow tired.
Be careful to bring your knees all the way up to your chest during a tuck jump burpee, even as you begin to grow tired. | Source

# 4: Box Jump Burpee

The box jump burpee will provide an even more challenging workout for your legs than an ordinary burpee.

  1. Begin by facing a wooden or metal box in a standing position. If you are new to box jumps, begin with a six inch box; as you become better at the exercise and your fitness level increases, you will be able to work your way up to a taller box.
  2. Bend your knees and place both hands on the floor.
  3. Jump your legs back so that you land in a pushup position.
  4. Jump your feet back up towards your hands, stand up and immediately jump on top of the box in front of you.
  5. Carefully step or jump backwards off the box to finish the rep, making sure you keep your knees unlocked and land on the balls of your feet to protect your joints.

Box jump burpees become more challenging the taller the box you use.
Box jump burpees become more challenging the taller the box you use. | Source

# 5: Pushup Burpee

The pushup burpee is also a fairly common burpee variation – so much so, in fact, that many people use the terms “burpee” and “pushup burpee” interchangeably.

  1. Begin in a standing position, then bend your knees and place both hands on the floor.
  2. Immediately jump your legs back so that you land in a pushup position, then perform a single pushup with good form.
  3. As soon as you finish the pushup, jump your feet back up towards your hands, stand up explosively and jump off the ground to complete the rep.

Which type of burpee is your favorite?

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# 6: Situp Burpee

The situp burpee provides an additional challenge for the abs, and can be a useful substitute if you have injured your arm, chest or shoulder.

  1. Begin in a standing position, then bend your knees and sit all the way down on the floor.
  2. Lie flat on the floor (you may want to put a mat down to provide some cushioning) while keeping your feet planted as close as possible to your butt with your knees in the air.
  3. Perform an explosive situp by swinging your arms towards your legs so that you wind up on your feet in a low squat. If your abs are not yet strong enough to complete the motion, you can make the exercise easier by rocking backwards onto your shoulders with your feet in the air, then rocking forward as you perform the situp to give yourself some forward momentum.
  4. Finish the rep by standing up quickly and jumping off the ground.

Situp burpees are certainly difficult, but coordination and timing are just as important as pure strength if you want to be able to complete them.
Situp burpees are certainly difficult, but coordination and timing are just as important as pure strength if you want to be able to complete them. | Source

# 7: Pullup Burpee

The pullup burpee is another challenging burpee variation; this one provides an additional upper-body workout, particularly for the back, biceps and forearms. As always, you can make this burpee variation even more difficult by combining it other variations, such as the pushup burpee.

  1. Begin by facing a pullup bar in a standing position, then bend your knees and place both hands on the floor.
  2. Jump your legs back so that you land in a pushup position.
  3. Jump your feet back up towards your hands, stand up and immediately jump to catch the pullup bar overhead.
  4. Complete one perfect pullup by smoothly raising your chin above the bar without kicking or flailing, then lower yourself back down and let go of the bar to finish the rep.

Pullup burpees provide a unique balance between strength and cardio training at the same time.
Pullup burpees provide a unique balance between strength and cardio training at the same time. | Source

How often do you incorporate burpees into your workouts?

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    • CJMcAllister profile imageAUTHOR

      CJMcAllister 

      3 years ago from USA

      Thank you! And I definitely agree :)

    • Indianstudent profile image

      Dinesh 

      3 years ago from Delhi

      Really very informative post, some of them are not so easy but need some practice.

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