If there’s one exercise that we all love to hate, it’s the burpee. These 6 burpee variations are even more insane than the original exercise.
As a group fitness instructor, I know there’s one move that I can call out that will immediately elicit a chorus of groans and “NOOOOOO MARISSA WHYYYYY.” And that move is – you guessed it – burpees. Burpees are the exercise everyone loves to hate, which makes me 1 of maybe 10 people in the entire population that actually likes this exercise. There, I said it. I like burpees.
The reason most people hate burpees is because they’re hard. And they are. But that’s exactly why I like them! Burpees are so incredibly effective, not only as a cardio move (because you know your heart rate is sky high when you’re them), but also as a total body strengthening move. Triceps, chest, back, core and legs are all working in harmony to perform an explosive movement that torches calories and builds lean muscle. There are few moves that can exhaust the body like a burpee can.
Naturally, when I find a move I like, I try to find different variations on that move to make it even more advanced. This journey led me to find these 6 burpee variations which are, undoubtedly, certifiably insane. But if you’re looking for a challenge and something new, give them a try! First, make sure you watch this tutorial on a basic burpee and read this safety statement.
8-Count Burpee aka the Bodybuilder Burpee
Adding the plank jack after the push-up seems so simple, but it’s yet another cardio movement added to an already intense cardio movement. The counts are (1) drop (2) jump into plank (3) down into push-up (4) press up (5) jump legs out (6) jump legs back to plank (7) hop to the front (8) jump up off the ground.
Burpee Roll Up Combination
Instead of leaping off the ground, drop back into a roll up. What?! Your core will be firing on all cylinders here, and your legs will be burning from hopping in and out of that squat position.
Barbell Deadlift Burpee
Talk about a deadly combination. The deadlift has been the pinnacle of strength training for years and years. Pair it with the burpee and you’ve got a durpee….which sounds incredibly non-threatening, so I’m going to call it a Barbell Deadlift Burpee instead. Having to control the barbell while jumping in and out of a plank challenges your stablizier muscles, then exploding up into a deadlift requires a lot of strength. If you’re attempting this, please load the bar with a light weight that you can work with. You don’t want to go too heavy on these.
Clapping Push Up Burpee
Explosive power is tested in all aspects with this burpee variation. Instead of a regular push-up, add a clap out in front. It requires you to explode with power in a dynamic push up, then explode with power in a squat jump as you leap off the ground. Yeah, it’s gonna burn.
Slam Ball Burpee
As I was recently told, the slam ball is the ultimate stress-relieving exercise. But when it’s paired with a burpee, things can get a little crazy. Instead of simply jumping off the ground, get a full extension with that slam ball up overhead, then throw it towards the ground as hard as you possibly can. That push-up on the slam ball? That’s no joke either. Triceps on fi-yah.
Pendulum Plank Burpee
I know what you’re thinking. “WHAT. IN. THE WORLD.” Because that’s what I was thinking, too. Yep, folks, it’s a burpee with a jumping plank. Go clockwise, jump, then counter-clockwise and jump. This is the most advanced move, so please be careful if you wish to attempt this.