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5 Burpee Variations to Step Up Your Workout

5 Burpee Variations to Step Up Your Workout

OHHHH remember the warm summer days? (That’s when I put together this list of burpee variations).

However, I can’t complain that it’s not WARM. Considering the time of year it is, it’s definitely warm.

Every time I talked to someone, and the weather comes up, they get a big smile on their face and say ‘yea it’s been so warm! We’re so lucky, I just can’t complain!”

Whenever I hear those words, or a variation of those words, I feel the need to put a biiggggg fat damper on their good mood. I’ll respond with a “yea, it’s definitely nice and warm… we’re losing a lot of ice caps, and in a few years some islands won’t exist anymore. But HEY – nothing better than a spring coat in the winter time!”

I love to be that annoying psuedo-environmentalist that reminds you about how screwed up our world is.

Very few things make me angry – If you’re more than 10 minutes late to meet me somewhere, I’m angry. If you think men have the right to chose whether a woman should have an abortion, I’m angry. If you don’t think climate change is real, I’m angry. (You’re also an idiot). SEE. I’m getting pissed just talking about this right now.

ARGHHH*&$hd()@9HJJKLFA907*(&^&#ir-8

Ok, phew. Let’s move away from any of those subjects and take that negative energy out on these BURPEHHHHS.

I’ve always loved a good burpee. I know tons of people hate them, but realistically if you hate burpees – it’s cause you’re not doing enough of them.

I’m not saying burpees aren’t hard. They definitely are. But they’re just one of those exercises you have to keep working at to get better at.

I started to get bored with the regular burpee, so decided to put together some of my favorite burpee variations for you guys to try. They range from moderate difficulty to advanced, so don’t be discouraged if you feel winded after only a few!

180 Degree Burpee

Start with a regular burpee – jump high in the air, bring your hands down in front of your toes, jump your feet out into a plank position and bring your chest all the way to the ground. As you jump back up, perform a 180 degree turn so you are facing the opposite direction. Land softly on the balls of your feet, and perform another burpee (including the initial jump!)

Reptile Climber Burpee

Start by jumping in the air with both feet together. As you land, place your hands in front of your feet and jump your feet out into a plank position. You won’t be going all the way to the ground for this variation. While you’re in plank position, jump your right foot up to the outside of your right hand, and then quickly switch legs, similar to a mountain climber. Jump your feet back together so you’re back in a plank position before jumping up and repeating the movement.

Switching Lunge Burpee

Start with a regular burpee – jump high in the air, bring your hands down in front of your toes, jump your feet out into a plank position and bring your chest all the way to the ground. As you bring yourself back up, drop down into a lunge position and quickly perform a switching lunge jump. Stay low, keeping your quads engaged. Jump your feet together again and perform another burpee (including the initial jump!)

Clap Push Up Burpee

Start by jumping in the air with your feet together. Same with a regular burpee, as you come down, jump your feet out into a plank position. From here, perform a push up by placing your hands beside your chest and flexing at the elbows until your chest is an inch away from the ground. Explode out of the push up, high enough so you can clap your hands together. Quickly bring them back to starting position on the ground, and complete the push up. Jump your feet back in, and repeat the movement.

Single Leg Burpee

Stand on one leg, making sure you are balanced and stable. The other leg should be bent, with your foot behind you.  Bend your planted knee slightly, and jump up into the air using only one leg. Land softly on that leg, and reach down with your hands so they are in front of your planted foot. Jump your foot out (keeping the other leg bent and in the air), so you are in a 3 legged plank. If you are able to, perform a one-legged push up. Jump that foot in before repeating the entire movement.

Want to learn some MORE burpee variations? Check out my 12-week HIIT E-Book, The Sweat Series!

5 different burpee variations to step up your workout! This is perfect if you're getting bored of doing the same ol' burpee over and over - challenge yourself to something new!

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  1. I feel ya, lady. With all of the shit going on with politics right now, I find it hard to have a normal conversation about anything. I worry about what things are going to look like for us in the next 30 years and it’s even worse when I think about having children.

    Burpees are a great way to let out the tension, haha! You make them look so easy, bouncing around like a bunny. I’m tired just looking at this workout! 😉

  2. Jen

    24 February

    Girl, you know I’m a burpee fan. I love the single leg burpee – it’s in my workout today! The switching lunge burpee looks like a good one too!

    • beverleyc

      1 March

      hahah you are indeed! the single leg ones are actually KILLER

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  4. Brittany

    25 February

    I have a love-hate relationship with burpees and these variations look like the perfect way to switch things up. Thanks for sharing, lovely!

    PS – I love warm weather but it feels so weird having 80 degree days in February and I know it’s not good for the environment either. :/

    • beverleyc

      1 March

      You are welcome!! and i know, Toronto was just told its been the hottest February ever. I feel so saddddd

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