5 Burpee workout variations

CrossFit Burpee

This is what CrossFitters call a burpee: you stand upright, jump down into a prone position by shooting both legs behind you at the same time and getting your chest onto the floor and then popping back up with a jump, usually with feet landing outside of your hands. Stand up. Do a small jump and clap your hands above your head (not in front of your shoulders) and then repeat. Simple, but an incredibly effective all-body move. Your form will start to slip quickly with this one if you don’t keep a close eye on yourself, so it encourages discipline over ego too!

‘The other Burpee’

This is what is traditionally taught in gyms to be the burpee. It’s much like the CrossFit burpee but done in more stages and the chest doesn’t come all the way to the floor. This is good for beginners who are just getting to grips with coordination as the distinct parts of the movement are more separate, so you can think of it as a jump back, a squat thrust and a jump up. It’s also good for those with less upper body strength as it doesn’t require the push up from the ground part of the CrossFit burpee.

Burpee push up

Exactly what it says on the tin. Do your burpee but when you find yourself fully on the floor, push up into full extension with the arms and then go back down again before completing your burpee. You can add as many push ups as you want too - for example, burpee + 3 push ups for each repetition. Tough stuff.

Burpee over the step

This one’s been used fairly recently in The Athlete Games qualifiers, along with the ergonometer - if you did it, you’ll almost certainly remember the pain… The burpee jump-over encourages lateral movement, which is always good considering we spend much of our lives (and training) moving forward and back. It’s simple too and you don’t necessarily need a bench, you could use any obstacle (a sandbag or even kettlbell will do). Just jump sideways inbetween each burpee.

Burpee Box Jump

This one is good for more advanced athletes as the height of the box can be easily altered so it will always be challenging if you’re choosing the right height, speed and repetitions. It’s also going to build a lot more power than a regular burpee because you can’t get away with a semi-inebriated hop at the end of your burpee - instead you’ll need to jump onto the box, back down again and go straight back to the ground. Supremely tiring, this one will sort the mentally strong from those who don’t train their brains. Expect to have sore hip flexors the next day…

Other variations - here’s three more where that came from…

There are plenty of other variations of course, so when you get bored of the above, try these three on for size!

Scaled burpee - you can perform a regular burpee in slow motion by stepping up (and down) one leg at a time. This is particularly good for anyone who’s flailing at the end of that nasty WOD (if you’ve done it, you’ll remember) that involves 7 minutes max burpees…

Burpee deadlift - we covered this in part 2 of this blog series (focussing on the deadlift)

Burpee pull up - Oh yes. One pull up, one burpee. It shunts the blood all around your body. Very challenging!

Tagged with: burpee

Sign up for newsletters

Most popular