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.
- 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
Before I jump in to showing you all 30 funtastical burpees, I propose a challenge.
Are you in?
Let me know in the comments below. And if so, let’s get started…
30 Different Burpee Variations
1. Hurpee (also called a 1/2 burpee)
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
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.
- 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
- 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
- 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)
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
- 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- After the push-up, complete 5 mountain climbers.
- Finish like normal!
18. 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
- 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
- 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
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
- 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
- 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
- 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
- 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
- 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
- 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
- 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.