Top 30 Thursday: 30 Variations Of Burpees You Can’t Wait To Try

by TaylorR

It’s Thursday! Does anyone ever wake up and do the happy dance? If you haven’t, you’re missing out.

Thursdays are my only mornings to sleep in past 5:15am, so you better believe I prance around the house as if I am on Dancing With The Stars just waiting for Nigel to tell me how amazing I am.

Dan loves it.

Not really. My a.m. chipperness annoys him. And I think he would much rather do 10 reps of all the burpees below than to have to deal with my morning-loving self.

Remember on Monday how I mentioned my challenge to come up with 30 different variations of burpees?

Well, I did it and now I get to share them ALL with you.

Instead of Top 10 Thursday, this is your lucky day:

Top 30 Thursday: 30 Amazing Variations Of Burpees

If burpees are new to you, you’re about to get a fast lesson. They are one of the best (and most intense) exercises you can do.

Why Do Burpees Rock?
  • They require no equipment (at least the basic burpee)
  • They work every BIG muscle in your body
  • They raise your heart rate, providing both a toning and cardio workout
Your Challenge:

Before I jump in to showing you all 30 funtastical burpees, I propose a challenge.

Choose 15 of the following 30, and complete 10 reps of each. Yes, that is a combined total of 150 burpees. But I know you can do it.

Are you in?

Let me know in the comments below. And if so, let’s get started…

30 Different Burpee Variations

30 burpees

1. Hurpee (also called a 1/2 burpee)

hurpee

It has a strange name but you’ll remember it!

  • The hurpee is simply a burpee but without a push-up. Some people call this a full burpee… it’s not.
  • To be called a burpee, it must include a push-up.

2. Standard Burpee

burpee 

The little guy responsible for this top 30 list!

  • Start standing, squat all the way down to the ground, jump feet back and do a push-up.
  • Thrust your feet back to your hands and explode up to the sky.
Modification tips:
  • Step your feet back and forward if jumping is too difficult.
  • Push-ups can be performed on knees (for any of the burpees here).

3.  8-Count Burpee

8-count burpee

  • Start like a normal burpee, jumping back to a push-up position with feet together.
  • Complete a plank jack (jump feet apart and back together)
  • Do a push-up and finish off with the thrust and squat jump.

4. Box Jump Burpee

box jump burpee

  • Use a bench, table or stepper (like above) and set to a height you feel comfortable with.
  • Instead of finishing with a squat jump, end the burpee with a box jump. Land softly on top and jump back down to repeat.

5. Candlestick Burpee (My personal favorite)

candlestick burpee

This is my favorite as it combines a classic gymnastic’s training exercise with my beloved burpee.

  • Complete a candlestick by rolling back and pushing toes to the sky.
  • Use core to roll forward and place hands in front of you.
  • Complete the burpee like normal.

6. Dumbbell Burpee

dumbbell burpee

  • This is a variation of the deadlift burpee (as seen below) but the placement of the hands makes it much different.
  • Use a dumbbell large enough that your hands can stay on the ends.
  • Finish, by grabbing the handle and deadlifting the weight up. (see tips below). No jumping.

7. Deadlift Burpee

deadlift burpee

  • Grab a barbell or pre-weight bar (like above).
  • Complete the first part of the burpee with hands on the bar, keeping the core extra tight.
  • The push-up should have your chest coming to the bar.
  • Thrust to standing and keeping back straight, head up, complete a deadlift.

8. Deadman Burpee

  • Lower all the way on to the ground.
  • Use your core and arms to lower down in one straight line. And push-up off the ground the same way.
  • Avoid “rolling” up or down.

9. Decline Burpee

decline burpees

  • Make sure you have a nice sturdy box, chair, or bench.
  • Complete burpee by jumping your feet onto the bench (after putting hands on the ground).
  • Complete a decline push-up.
  • Thrust feet between hands and jump up as normal.

10. Divebomber Burpee

divebomber burpee

Perhaps one of the most challenging variations but one of the prettiest

  • Jump back into a downward dog (instead of a plank)
  • Scoop forward as if there is a piece of wire you’re going under.
  • Reverse back to downward dog before finishing with the squat jump.

11. Double Thrust Burpee

double thrust burpee

  • The “thrust” is the part of the burpee where you jump your feet to your hands.
  • Complete this twice before jumping up off the ground.
  • Keep the core tight and start and finish in a straight plank position.

12. Jump Over Burpee

jump over burpee

  • Use a box or bench that you are confident you can jump over (as you get tired it gets harder)
  • Once over the box, turn and repeat.

13. Traveling Burpee

long jump burpee

  • Make sure you have about 10 feet in front of you.
  • Complete the burpee as normal.
  • At the end, jump up and out as far as possible.
  • Immediately drop back down and repeat moving forward.
  • If space is tight, just turn around and repeat the burpee going back to where you started.

14. Lateral Jump Burpee

lateral burpee

  • Stand beside a stepper top, dumbbell or even a jump rope.
  • At the end, jump laterally over the object and quickly go straight into the next rep.

15. Lunge Jump Burpee

lunge jump burpee

  • The burpee stays the same, all the way through
  • After finishing with the squat jump, complete a lunge jump on each leg.
  • Warning: it’s a butt burner!

16. Med Ball Burpee

  • This burpee required some tricep and core strength.
  • Grab a medicine ball and perform the entire ground part with your hands on the ball.
  • Keep a tight core to ensure the ball doesn’t slip out.

17. Mt Climb Burpee

mt climb burpee

  • After the push-up, complete 5 mountain climbers.
  • Finish like normal!

18. Uneven Burpee

uneven burpee

  • Use a stepper top, push-up handle or a dumbbell.
  • One hand will go on the ground, the other on the box or dumbbell handle. Complete an uneven push-up before finishing like normal.
  • Repeat on the other side, alternating.

19. 1-legged Burpee

1 legged burpee

  • Start balanced on one foot, jump back and complete the entire burpee on one foot.
  • Switch feet at the top, and repeat.

20. Plyo Push-up Burpee

  • In place of the push-up, step it up by doing a “clapping” push-up.
  • If you can’t clap, modify by jumping straight off your hands as much as possible.

21. Pull Through Burpee

pull through burpee

  • You’re going to want a somewhat heavy weight.
  • Make sure you’re on ground that will allow the weight to slide.
  • Start off with it beside you, do your push up
  • Reach underneath, grab the weight and pull it to the other side of your body.
  • Repeat in the opposite direction.

22. Star Jump Burpee

star jump burpee

What a fun burpee!

  • Replace the squat jump at the end with a star jump.
  • Explode up, jumping your feet wide apart, arms up, and quickly bringing everything back in for the landing.

23. Tuck Jump Burpee

tuck jump burpee

  • At the end of the burpee, finish with a tuck jump. Where you bring your knees up to your chest.
  • Keep your head forward and shoulders back.

24. Twister Burpee

twister burpee

  • On the squat jump up, add a rotation (making it a twister squat jump) so you face backwards.
  • Complete a burpee here.
  • Make sure to rotate in opposite directions so you don’t get dizzy.

25. Double Burpee

double burpee

  • Complete the burpee just like normal, except perform 2 push-ups.
  • You can also add an extra squat jump if you’re feeling frisky!

26. Up Down Burpee

hell raiser burpee

  • Before doing the push-up complete a plank up-down (also known as a “hell raiser”
  • Make sure to alternate which arm is the lead arm pushing back up to the top of a push-up.

27. Upright Row Burpee

upright row burpee

  • Grab a barbell (regular or pre-weighted)
  • Keeping your hands on the bar, core tight so that the bar doesn’t roll, complete the burpee.
  • Instead of jumping, stand up (deadlift the bar) and complete the upright row.

28. Walking Burpee

walking burpee

  • Make sure you have about 5 feet of space to the side of you.
  • Start the burpee, complete the push-up and complete 3-5 steps of a plank walk.
  • Thrust the feet up and finish with the squat jump.
  • Repeat in the other direction.

29. Step Up Burpee

step-up burpee

  • Complete a burpee behind a bench, box or step-up.
  • Do a burpee and replace the squat jump with a step-up.
  • Repeat and step-up with the other foot.

30. Pull-up Burpee

Unfortunately I was not able to get a picture of this because our pull-up bar was being used.

  • Complete a burpee underneath a pull-up bar.
  • At the end, while jumping up from the ground, grab the pull-up bar and complete a pull-up.
  • Jump down and repeat.

These make me feel the most badass of all the variations.

 

  • Lyn

    Great post! I really like the videos. You must’ve been sore the next day after filming all of them!!

    • http://www.fitwomensweekly.com TaylorR

      Haha, actually we did these before my workout, fortunately I only had to do 1 rep of each! But yes, the burpees mixed with the workout, I was sore!

  • Jeanette

    I like the low burpee where you go down, back, pushup, in and don’t stand back up. You stick in that in position kind of in a very low squat.. I’m terrible at explaining this.

    • http://www.fitwomensweekly.com TaylorR

      Haha, I know what you’re talking about! A frog thruster tossed in there.

  • http://www.itzyskitchen.com Erica

    What a post! I love all the little videos! The hurpee (which I never knew was the actual name for it!) is what we do in Body Attack. LOVE. HAPPY THURSDAY! When do you want to do coffee? Maybe next week?

    • http://www.fitwomensweekly.com TaylorR

      What a name, right? Next week should work, perhaps Monday? I leave for Blend on Friday so the week will be a bit hectic!

  • http://misszippy1.com misszippy

    I always liked you until I saw this post…my version of hell–30 types of burpees! You are badass…

    • http://www.fitwomensweekly.com TaylorR

      Oh you still like me ;)

  • http://www.tiffskinnyjeans.blogspot.com Tiffany

    I kind of hate you and love you at the same time :)

    • http://www.fitwomensweekly.com TaylorR

      I seem to be getting a lot of that today! Lol, I’ll take it when burpees are involved.

      • http://www.tiffskinnyjeans.blogspot.com Tiffany

        Just finished my 10 reps of 15 variations….oi! I’m dripping. Took me about 35 minutes. I almost stopped at 10, but powered through. I think I’ll do this once a week in place of a HIIT session. Thanks for this post.

        • http://www.fitwomensweekly.com TaylorR

          Wow Tiffany, that’s awesome! I am really proud of you. I’ll admit I think you just made my day :)

  • http://day-with-kt.com Kim

    I’ve been looking forward to this post since Monday!!!
    This entire post made me happy!! I can’t wait to try some of these as my daily 43!!
    (hope that’s OK!) Thank you so much for sharing all of these – they are awesome. (some of them are going to be tricky to master I think)

    • http://www.fitwomensweekly.com TaylorR

      I would love if you use as your 43! I’m honored! Some are tricky but you’ll get them!

  • http://www.interpals.net juanita

    Idon’t know how this is going to go, but I’m going to try.

    • http://www.fitwomensweekly.com TaylorR

      You can do it!

  • http://alwayssierra.wordpress.com Sierra

    My new mission: to try every one of these! Thanks for an awesome post!

    • http://www.fitwomensweekly.com TaylorR

      Awesome Sierra! You can do it, let me know how it goes :)

  • http://purelytwins.com Purelytwins

    we need to try that decline burpee!!
    we love our burpees ;)

    • http://www.fitwomensweekly.com TaylorR

      It’s a good one!

  • http://www.lovelifesurf.com Christine @ Love, Life, Surf

    O.M.G. Taylor. This is amazing. And the animated GIFs!!! These are amazing.

    • http://www.fitwomensweekly.com TaylorR

      Thanks!!

  • Pingback: Have a Lovely Friday! | Always, Sierra()

  • Ronda

    Awesome Taylor! Love these!

    • http://www.fitwomensweekly.com TaylorR

      So glad! They are killer!

  • Pingback: Tornado Tragedy | Day With KT()

  • http://www.truth2beingfit.com Jody – Fit at 55

    AMAZING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    • http://www.fitwomensweekly.com TaylorR

      Thanks!

  • Pingback: The Beach | Day With KT()

  • lanigirod

    as a dude i worked out with weights and just about everything else…however, i’d do 3-5 variations of these burpees with a 5 rep count. these exercises did more for me than weights or damn near any other type of workout…this is true strength conditioning…
    absolute great workout…

  • Pingback: My Favorite Way to Cook | Day With KT()

  • Pingback: Burpees….There’s More Than One Style?! | Running4Beer()

  • Pingback: plank. run. burpee. repeat. | my. b e a u t i f u l. rescue.()

  • Pingback: 11.15.13 – Friday – Burpees, Explained | CrossFit Manatee()

  • Pingback: power moves workout | my. b e a u t i f u l. rescue.()

  • Pingback: Burpees to Develop Strength, Coordination, Endurance for Youth Sports | Athletic Skills for Kids()

  • Pingback: not another burpee workout |()

  • Pingback: I Declare Your Excuse Invalid | The Done List: NYC()

  • Pingback: Gold Glitter and Butterflies | The Great Dana J()

  • Allie

    This freakin’ rocks. I love badass workouts because I’m a badass and so are you apparently lol

  • Jeannie

    Awesome job – thank you for this!

  • dana

    brilliant variations. i spent the last 30 days doing 30 of one variation each day, in order down the list. thanks for being such a badass!

    • http://www.fitwomensweekly.com TaylorR

      That’s awesome! Congrats!

  • Pingback: Devil’s Burpee | Life's Thousand Mile Journey()

  • Pingback: Burpee Bonanza Home Workout | Push Ups & Prada()

  • Pingback: The 25 Best Heart Thumping Calorie Burning Exercises | Womenify()

  • Jason

    Great variations with videos. Found some excellent ideas for punishment when my boys ( footy team ) misbehave! :) Thanks Taylor

    • http://www.fitwomensweekly.com TaylorR

      Haha, the boys will love it!

  • Bonnie

    I did five types, ten of each. I found the mountain climbing burpee to be the toughest. Next day, no sore muscles. I think I’ll try to do more of these every other day. I added a variation to the dumbbell burpee. Don’t just dead lift the dumbbell but also lift over your head, alternating arms. I’d like to add some type of wobble board burpee. Be careful to stretch after these. My achilles was a little tight the next day.

    • http://www.fitwomensweekly.com TaylorR

      Awesome Bonnie! Be careful with the overhead lift on your shoulders and back. just make sure to practice good form! Enjoy!

      • Bonnie

        Yes, actually the dumbbell is smaller than what I would lift for actual shoulder presses. So I think I am good!

  • Pingback: Burpees - The Empire Lights()

Previous post:

Next post: