11 Variations That Will Make You Love Burpees (Video Tutorials)

Shauna Harrison, Ph.D., was teaching movement as a side gig while she attended Stanford, UCLA, and Johns Hopkins. Twenty years, 3 graduate degrees, and multiple brand partnerships later, she is now a full-time movement advocate. Check out her new mindbodygreen class, The 20 Minute Workout Challenge: Tone Your Whole Body With Yoga, HIIT & More.  

Oh, burpees. It’s no secret that many people either love to hate them or just actually hate them. I used to think that I fell in the “love to hate them” camp ... that is, until I realized that I actually love to love them!

Excuse me while I burpee swoon. Seriously. I actually love them. How? Why? I mean aside from the fact that we know they provide a super portable and effective (kick ass!) workout, there are a multitude of ways you can change them up. I mean the burpee possibilities are endless, really.

You can make them more strength-based, more cardio-based, more plyos, more core, more anything you can imagine. My heart races and melts at the same time. Swoon so hard!

Let’s look at the basic burpee:

It’s awesome, no?

Now, I don’t like to play favorites with burpees, but here are 11 burpees that I do love a little extra.

1. The Single Leg Burpee

Everything you love about the regular burpee, but on one leg!

2. The Wide Squat Burpee

My yoga classes love this one. Burpees in yoga? You better believe it.

3. The Lateral Burpee

Your legs plank sideways instead of back.

4. The Slalom Hop Burpee

Ski prep anyone?

5. The Decline Burpee

This is one of those “harder than it looks” variations. You’re welcome.

6. The Boxing Burpee

A little one, two punch.

7. The Deadlift Burpee

Work these into your strength routine for an extra cardio kick.

8. The Squat 180 Burpee

Don't worry! It means 180 degree squats, not doing 180 squats!

9. The Suicide Burpee

A suicide sprint into a burpee.

10. The Plank Up Down Burpee

A classic core exercise in burpee formation.

11. The Superman Kick Through Burpee

Go ahead and swear at me for this one. I kind of like it.

For more burpee fun, check out my free monthly #SweatADay challenges on Instagram with @UnderArmour & @UnderArmourWomen. Guaranteed there will be at least one burpee per month. At least.

Shauna Harrison

Ph.D. & Movement Advocate
Shauna Harrison, Ph.D., is a self-proclaimed nerd, hip-hop head, jock, and yogi. Teaching fitness was a side gig for Shauna while she attended Stanford, UCLA, and Johns Hopkins. Twenty years, three graduate degrees, and multiple brand partnerships later, she is now a full-time movement advocate. She is a TRX® ambassador; creator of Muscle & Flow, #SWEATADAY, and Hip Hop Cycle®; and is also the creative director and a lifestyle athlete for Zenrez. What is your wellness philosophy? If I had to put my philosophy into words, I would say it revolves around two different concepts. The first, and the most important, is the WHY. It is very easy to get caught up in "this diet will help you shed pounds instantly," "these are the only 5 exercises you'll ever need," etc. But, why? Why do we want to lose weight (or insert any other outcome)? Is it to fit in? To meet societal standards? Or is it to function better and prolong our lives? The underlying "why" that we don't often think about is crucial. When you can identify and embody that "why?" it becomes second nature. Wellness is then part of your "job" as a human to take care of the body you were given. It is also a gift that you get to give yourself every single day. What brought you into wellness?In terms of fitness itself, I always say that I got into fitness for all the wrong reasons, but I stayed for the right ones. I got into it as a means to a very unhealthy, unachievable end. I was very insecure about my body, very type A and very into (and good at) being controlling about my movement and my caloric intake. It was the perfect recipe for an eating disorder, and that is exactly what happened. It took awhile, but eventually I came to see movement as a way to get into my body instead of trying to do anything I could to get out of it. I started appreciating the capability that I had, seeking challenge, and really learning to be in awe of the amazing suit that we wear. This process of taking better care of myself from my most inner emotions all the way out to my most external actions towards others was my entry into wellness. What does You. We. All. mean to you?We talk a lot about "holistic" approaches in wellness with regards to considering the entire spectrum of body, mind and soul, all dimensions of care techniques and all aspects of the world we encounter. To me, You. We. All. is the holistic approach to world wellness. We consider the entire spectrum of our species, all dimensions of the communities that surround us and all aspects of the planet we inhabit. It's inclusive. It's cooperative. It's synergistic. It's reciprocal. What empowers you?Hip hop. Not to say that every hip hop song ever made uses empowering language, but beats and rhymes do, in fact, give me life.
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