{"id":39138,"date":"2016-02-11T07:15:28","date_gmt":"2016-02-11T12:15:28","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=39138"},"modified":"2022-04-27T07:43:52","modified_gmt":"2022-04-27T11:43:52","slug":"burpee-workout-bodyweight-exercises","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/burpee-workout-bodyweight-exercises\/","title":{"rendered":"7 New Kick-Butt Burpee Variations to Test Your Strength"},"content":{"rendered":"
\"7
Photo: Daily Burn<\/a><\/figcaption><\/figure>\n

This workout comes to you from Daily Burn trainer Anja Garcia. You can find more high-energy moves at DailyBurn.com\/365<\/a>.\u00a0<\/em><\/p>\n

What move is king of the bodyweight exercises? The one that leaves no major muscle group untouched? The almighty burpee, of course! This full-body movement<\/a> delivers plenty of bang for your buck when you\u2019ve got no equipment at hand. Think about it: You\u2019re combining a squat, a plank<\/a>, another squat, and an explosive jump. Both your upper and lower body are working hard each time you drop to the floor for a set.<\/p>\n

Burpees target your quads, glutes, core, chest, back and shoulders, explains Daily Burn<\/a> trainer Anja Garcia. And they\u2019re great for cardio, too. Your heart rate<\/a> will skyrocket as your endurance levels are put to the test. If the goal is going all-out,\u00a0Garcia is a fan of\u00a0Tabata-style burpees. That means eight rounds of 20 seconds of work, 10 seconds of rest. Just four minutes and you\u2019ll be done!<\/p>\n

RELATED:<\/strong> Daily Burn 365: New Workouts, 7 Days a Week<\/a><\/p>\n

7 Burpees\u00a0to Test Your Strength<\/strong><\/h3>\n

The standard burpee is all about strength and conditioning. But why not take things up a notch? We asked Garcia to demonstrate seven burns-so-good burpees for those ready to graduate from the basics. Follow along with the GIFs below to push past your comfort zone or add variety to your next HIIT workout<\/a>.<\/p>\n

If you\u2019re in need of modifying any of these challenging moves, Garcia recommends stepping instead of jumping back<\/a> into plank position for each burpee variation below. This modification will still engage your core<\/a> and help increase your mobility. Let the battle of burpees begin! Pick your poison from the seven\u00a0exercises below, listed from beginner to more advanced.<\/p>\n

RELATED:<\/strong> Hate Crunches? 6 Better Core Exercises for Beginners<\/a><\/p>\n

\"Push<\/p>\n

1. Push-Up Burpee<\/strong><\/h3>\n

How to:<\/strong> Stand with your feet hip-width apart, arms at your sides. Quickly lower into a squat position and place your palms on the ground about a foot in front of your feet (a<\/strong>). Shoot your feet out behind you so you\u2019re balanced on your hands and toes in a plank position, with shoulders directly over your wrists (b<\/strong>). Maintaining a straight line from head to toe, complete one push-up by lowering your chest to the floor, then press upwards back into plank position (c<\/strong>). Next, jump your feet forwards so you are in a low squat (d<\/strong>). To finish of the move, jump straight up, exploding from the heels, while\u00a0bringing your hands above your head (e<\/strong>). Land with your hands at your sides in the neutral starting position. Repeat.<\/p>\n

\"Star<\/p>\n

2. Star Jump Burpee<\/strong><\/h3>\n

How to:<\/strong> Begin by performing a\u00a0standard\u00a0burpee (minus\u00a0the push-up) detailed above. After dropping down, hitting plank position, and hopping your feet back to meet your hands, prepare to tack on a little extra! (a<\/strong>) Instead of jumping straight up, in this variation, you’ll generate enough power to jump\u00a0into a star position, arms and legs spread away from your body (imagine your entire body forming the letter “X”) (b<\/b>). Land softly,\u00a0bringing your feet back together and your arms by your sides\u00a0(c<\/strong>). Repeat.<\/p>\n

RELATED:<\/strong> 5 Advanced Push-Up Variations to Try Now<\/a><\/p>\n

\"Superman<\/p>\n

3. Superman Burpee<\/strong><\/h3>\n

How to:<\/strong> Stand with your feet hip-width apart, arms at your sides. Perform a standard burpee, lowering your chest down to the floor after plank position (a<\/strong>). With your chest on the ground, take your hands off the ground and shoot them out in front of your shoulders. Your upper and lower back should be engaged here (b<\/strong>). Bring your hands back under your shoulders, press upwards back to the plank position (c<\/strong>). Jump your feet forwards so you are in a low squat (d<\/strong>). Explode through your heels, jumping straight up and bringing your hands above your head (e<\/strong>). Land with your hands at your sides in the neutral starting position. Repeat.<\/p>\n

RELATED:<\/strong> The 5-Minute Ab Workout to Tighten Your Core<\/a><\/p>\n

\"Side<\/p>\n

4. Side Burpee<\/strong><\/h3>\n

How to:<\/strong>\u00a0This move begins like the basic burpee: Lower into a squat position and place your hands\u00a0on the ground about a foot in front of your feet (a<\/strong>). Next, instead of jumping\u00a0your feet back\u00a0directly\u00a0behind you, shoot them\u00a0out diagonally to the left so you\u2019re balanced on your hands and your toes, with your shoulders directly over your hands. You should feel your oblique abdominals engaged on the right side (b<\/strong>). Jump your feet back under your body so you are in a low squat (c<\/strong>). Jump straight up and bring your hands above your head (d<\/strong>). Repeat movement and shoot your feet out to the right.<\/p>\n

\"Mountain<\/p>\n

5. Mountain Climber Tuck Jump Burpee<\/strong><\/h3>\n

How to:<\/strong>\u00a0From a standing position, quickly drop down,\u00a0placing your palms on the ground and jumping your feet back behind you so you\u2019re in a plank position (a<\/b>). Perform mountain climbers by rapidly alternating between\u00a0bringing one\u00a0knee up under your chest while keeping the other\u00a0leg extended. Switch\u00a0legs four times total and be sure to keep your hips down and your back straight. Your core should be engaged (b<\/b>). Jump your feet forwards so you are in a low squat (c<\/b>). Push through your heels, jumping straight up into a tuck jump. Your legs should come as close to your chest as possible (d<\/b>). Land as softly as possible and repeat.<\/p>\n

RELATED: <\/strong>The 20-Minute Tabata Workout You Need to Try<\/a><\/p>\n

\"Dive<\/p>\n

6. Dive Bomber Burpee<\/strong><\/h3>\n

How to:<\/strong> Perform a regular burpee up until you reach plank position (a<\/strong>). From there, slide\u00a0your hips back while shifting your weight until you reach\u00a0down dog position (b<\/strong>). Next, do a \u201ccobra\u201d push-up: Bend your elbows and dive your upper body towards the floor. Let your hips follow your shoulders with the diving motion. Then, press your upper body away from the ground but let your hips stay close to the floor so you are in an \u201cupward dog\u201d position (c<\/strong>). Reverse the motion by bending your elbows and coming into downward dog position (d<\/strong>). Hop\u00a0your feet forwards so you are in a low squat, then jump up while bringing\u00a0both hands overhead\u00a0(e<\/b>). Land with your hands at your sides in the neutral starting position. Repeat.<\/p>\n

\"Box<\/p>\n

7. Box Burpee<\/strong><\/h3>\n

How to:<\/strong> Have a plyo box<\/a> or access to a sturdy step or ledge? Stand with your feet hip-width apart, arms at your sides. Go through the movements of a regular burpee until you\u2019ve jumped out of plank position and into in a low squat (a<\/strong>). Now, perform a box jump. With your knees slightly bent, hop up on a plyo box or stable, elevated surface (b<\/strong>). Hop or step down, and repeat from the beginning.<\/p>\n

For more cardio and strength\u00a0moves from Anja, head to <\/em>dailyburn.com\/365<\/a> \u2014 it’s<\/em>\u00a0FREE for 30 days!<\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.<\/em><\/p>\n

Originally posted April 2015. Updated February 2016.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s time to go beyond basic burpees. We\u2019ve got seven new exercise variations featuring the love-to-hate burpee. <\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,301],"tags":[32,288,313,60,139,341,353,160,100],"class_list":["post-39138","post","type-post","status-publish","format-standard","hentry","category-db","category-workouts","tag-bodyweight","tag-cardio","tag-daily-burn-365","tag-high-intensity-interval-training","tag-hiit","tag-tax1living-well","tag-tax2weight-training","tag-trainer","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/39138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=39138"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/39138\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=39138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=39138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=39138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}