Boost Your Strength with 8 Challenging Burpee Variations + Essential Tips for Novices

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Introduction: The Benefits of Burpees and How to Get Started

Burpees are a dynamic and challenging exercise that targets multiple muscle groups while providing a cardiovascular workout. Incorporating burpees into your fitness routine can lead to significant improvements in strength, power, and endurance. Whether you are a beginner or an experienced athlete, mastering the various burpee variations can take your workouts to the next level.

How to Get Started

Before diving into the different variations, it’s crucial to ensure proper form and technique when performing a standard burpee. Here’s how to do it:

  1. Begin in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat position, placing your hands on the ground in front of you.
  3. Kick your feet back, landing in a plank position with your arms extended.
  4. Immediately lower your chest to the ground, keeping your elbows close to your body.
  5. Push through your palms to extend your arms and return to the plank position.
  6. Jump your feet back to the squat position.
  7. Explosively jump into the air, reaching your arms overhead.
  8. Land softly and repeat the movement for the desired number of repetitions.

Now that you have the foundation, let’s explore eight tough burpee variations that will challenge your strength, power, and agility.

1. Standard Burpee: Master the Foundation of the Exercise

The standard burpee serves as the starting point for all the variations that follow. It targets your legs, core, chest, and arms, making it a full-body exercise. As you become more comfortable with the movement, aim to increase your speed and intensity.

To perform a standard burpee:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower yourself into a deep squat position, placing your hands on the ground in front of you.
  3. Kick your feet back, landing in a plank position with your arms extended.
  4. Lower your chest to the ground, keeping your elbows close to your body.
  5. Push through your palms to extend your arms and return to the plank position.
  6. Jump your feet back to the squat position.
  7. Explosively jump into the air, reaching your arms overhead.
  8. Land softly and repeat the movement for the desired number of repetitions.

Remember to maintain proper form throughout the exercise. Keep your core engaged, back straight, and avoid rounding your shoulders.

2. Plyometric Burpee: Amp up the Intensity and Explosiveness

The plyometric burpee incorporates an explosive jump into the standard burpee, increasing the intensity and power required. This variation adds a cardiovascular element to the exercise, making it an excellent choice for improving overall fitness.

To perform a plyometric burpee:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower yourself into a deep squat position, placing your hands on the ground in front of you.
  3. Kick your feet back, landing in a plank position with your arms extended.
  4. Lower your chest to the ground, keeping your elbows close to your body.
  5. Push through your palms to extend your arms and return to the plank position.
  6. Jump your feet back to the squat position.
  7. Explosively jump into the air, reaching your arms overhead.
  8. Land softly, immediately dropping back into the squat position to begin the next repetition.

The plyometric burpee requires a higher level of explosiveness and coordination. As with any plyometric exercise, start with a lower number of repetitions and gradually increase as your fitness level improves.

3. Spiderman Burpee: Engage Your Core and Boost Agility

The Spiderman burpee adds an additional challenge by incorporating a knee drive, engaging your core and boosting agility. This variation targets your abs, obliques, and hip flexors, while also working your upper body and lower body.

To perform a Spiderman burpee:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower yourself into a deep squat position, placing your hands on the ground in front of you.
  3. Kick your feet back, landing in a plank position with your arms extended.
  4. As you lower your chest to the ground, bring your right knee towards your right elbow.
  5. Push through your palms to extend your arms and return to the plank position.
  6. Jump your feet back to the squat position.
  7. Explosively jump into the air, reaching your arms overhead.
  8. Land softly and repeat the movement, alternating the knee drive with each repetition.

The Spiderman burpee requires coordination and balance. Focus on maintaining a strong plank position and keeping your core engaged throughout the exercise.

Stay tuned for Part 2, where we’ll explore four more challenging burpee variations and provide helpful tips for beginners.

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