5 Burpee Variations To Crank Up Your Workout (Video)

Written by Krista Stryker, NSCA-CPT
Krista Stryker, NSCA-CPT is the founder of 12 Minute Athlete, and a leading expert on high intensity interval training (HIIT) and bodyweight fitness living in Venice, California. She has her Bachelor’s in International Affairs and Communication from Lewis and Clark College and is a certified personal trainer through the National Strength and Conditioning Association.

Burpees are one of the best plyometric exercises you can do to blast fat, boost your conditioning and get in awesome shape in very little time.

But if you've been doing regular burpees in your workouts for a while now and feel like mixing it up, there are plenty of different types of burpees you can do to make the exercise even more intense.

Here are five of my favorite burpee variations to blast fat:

1. One-legged burpees

Start in a standing position, then jump your feet back to a push up position while doing your best to keep one foot up in the air as you do so. Touch your chest to the ground (you can either do a full push up or simply bow back up), then while still on one leg, jump up and do a little clap at the top of the jump. Immediately drop back down and do the same thing all over again.

Make sure to work both legs!

2. Burpee tuck jumps

From standing, drop down and do a burpee then immediately jump up and tuck your knees toward your chest. Repeat as quickly as possible.

3. Burpee lateral jumps

Stand up straight, then drop down and do a burpee. Instead of the jump up, jump as far to one side as you can. Immediately do another burpee then jump back to the starting position.

4. Burpee box jumps

For this one, you'll need a plyo box or a bench that's sturdy enough to jump on.

Stand in front of the box, then drop down and do a burpee. Instead of the jump up, immediately stand up and jump onto the box. Jump or step back down and repeat.

5. Burpee step overs

Once again, you’ll need a sturdy plyo box or a bench to do this burpee style.

Stand on the right side of the box and drop down and do a burpee. Rather than the jump up, immediately step onto the box with your right leg, then step up with your left leg so that you're standing on top of the box.

Quickly step down to the left side of the box, then immediately do another burpee. Try and go as fast as you can!

Photo courtesy of the author

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