The Best 5 Burpee Variations to Burn Fat and Build Explosive Energy Daily

You’ve got to admit, we all have a love/hate relationship with burpees. When you’re in the midst of a burpee combo, it’s like a war of the mind. For the love of burpees we’re going to take you through 5 burpee variations, to keep the love of burpees alive.

Whether it’s endurance, strength or agility, burpees are a great way to mix-it-up with your workouts. These 5 burpee variations (one for every day of the week) will challenge your body in different ways to keep your muscles guessing and make your workouts effective.

No equipment required, you can do these anywhere and add them in to your current regime. If you find one burpee to be more difficult than another, it may be telling you what you need to focus more on that particular area (ie. upper body, core, balance, agility).

How many burpees should you do per day? Aim to do 25, and then adjust accordingly. The goal is to feel safe, yet challenged and out of breath by the last few. If you find you can’t complete all the reps, incorporate these burpees into your weekly routine until you can.

Basic Burpee:

How to:

Start standing, bend your knees and bring your hands to the floor just in front of your feet.
Walk or jump your feet out into a plank position, then walk or jump your feet behind your hands, returning to a low squat.
Stand up or add a jump!

Monday: Mountain Climber:

How to:

Start standing, bend your knees and bring your hands to the floor just in front of your feet.
Jump your feet back into plank position.
Once in plank, draw the right knee in-between arms and upward toward nose.
Release the right leg back to plank and draw the left knee forward, then back to plank.
Jump your feet back to your hands, and from this crouched position jump up, similar to a squat jump.
Repeat.

Tuesday: Press Up:

How to:

Start standing, bend your knees and bring your hands to the floor just in front of your feet.
Jump your feet back into plank position.
Once in plank, lower the right forearm to the floor, then the left forearm.
Then, press back up to a straight arm plank by pressing into the right hand until straight and then the left.
Jump your feet back to your hands, and from this crouched position jump up, similar to a squat jump.
Repeat.

Wednesday: Lunge Jump:

How to:

Start standing, bend your knees and bring your hands to the floor just in front of your feet.
Jump your feet back into plank position. Jump your feet back to your hands, and stand-up.
Jump into the air as you take your right foot forward, landing in a lunge.
Jump again switching legs in midair, like a scissor and land in a lunge with your left leg forward.
Repeat, switching legs again.
Jump legs together.
Repeat.

Thursday: Single Leg:

How to:

Start standing on your right leg.
Left knee is bent, with left foot off floor.
Bend your right knee and bring your hands to the floor just in front of your foot.
Jump your right foot back into plank position, with your left leg still floating off floor, extended next to the right.
Jump the right foot forward to your hands and stand-up on the single leg.
Add a single-leg jump!
Complete half of your sets on the right leg and then finish the other half with the left leg.

Friday: Cannonball:

How to:

Start standing, bend your knees and bring your hands to the floor just in front of your feet.
Jump your feet back into plank position.
Do 1 pushup. Jump your feet back to your hands.
Start to sit back, lowering your seat all the way to the floor.
Lift your feet off the floor as you hug your knees into your chest.
Roll back to your shoulders, staying off the neck, and then roll back up until you are on your feet in a very low squat.
From this crouched position jump up, similar to a squat jump.
Repeat