If you’re looking to lose weight, tone, and eradicate calories, then look no further. With this perfect burpees article, you can jump your way to a toned body in no time! Burpees are usually hated, but with the correct form and variety, you will find them embracing.

If burpees aren’t part of your regular routine, consider adding them to your programme! Begin performing traditional burpees and work your way up to these more advanced variations. While they never get easy, you’ll find that the more often you do them, the more manageable they become and before you know it, you are doing them faster.

Challenge yourself by doing sets of burpees or including them during your rest periods when weight lifting. Wherever and however you decide to do them, there is no doubt that your body will be burning tons of calories and blasting lots of fat!

The Superstar Band Jack:

How to:

  • Secure a resistance band loop around your ankles and crouch with your feet hip-width apart, arms in front of you, elbows bent.
  • Explode into the air, extending your arms and legs out into an X.
  • Land softly, then immediately place your hands on the floor and jump your feet back into plank.
  • Jump your legs out and in quickly in a prone jack, then hop your feet back underneath you and return to the crouch to complete one repetition.
  • Do three sets of 10, resting 30 seconds in between sets.

Related article:

Burpee with a Tuck Jump:

How to:

  • When you come up from a standard burpee, you usually jump high in the air bringing your arms above your head.
  • The burpee tuck jump puts that in reverse so you bring your knees up as high as you can while keeping your arms down (or you can hit your knees as you bring them up).
  • Make sure you bring your knees up as high as possible, preferably to your belly button if you can.
  • Do three sets of 10, resting 30 seconds in between sets.

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Side Hop to Burpee:

How to:

  • Stand with your feet hip-width apart with a barbell or foam roller on the floor on the outside of your right foot.
  • Jump laterally to the right over the bar, keeping your legs together.
  • Perform a squat thrust, then a push-up, and jump back to a standing position.
  • Repeat the movement to the opposite side.
  • Perform for 16 reps, doing eight lateral jumps in each direction.

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Celebration Burpees:

How to:

  • Start by jacking the feet out into a mini squat or for a more advanced version, jumping up into the air into an X position.
  • As you land, come all the way to the floor.
  • Walk or jump the legs out into a wider position, like an X as well.
  • Bring your feet back in to repeat.
  • Repeat 15 times.

Related article:

Burpee with Jump Lunges:

How to:

  • Rather than coming up into a standard jump straight up into the air, you are going to explode immediately into two alternating jump lunges.
  • So, your first jump lunge will have your right leg forward and then you immediately jump in the air bringing your left leg forward.
  • Go right back down into your next burpee after that.
  • Do three sets of 10, resting 30 seconds in between sets.

Related article:

Burpee Deck Squats:

How to:

  • Place a mat on the floor and stand in front of it with your back to it.
  • Now squat down to your toes, roll back on the mat bringing your legs as far back as you can, and then roll back up (use one or both hands if you need help getting up).
  • As soon as you stand up, go right into a standard burpee (chest to the floor, of course).
  • Do three sets of 10, resting 30 seconds in between sets.

Related article:

Burpees with Push-ups:

How to:

  • Stand with your feet shoulder-width apart.
  • Squat as deeply as you can and place your hands on the floor. Kick back into a push-up position.
  • Do one push-up.
  • Bring your legs back to a squat and jump up, throwing your hands above your head.
  • Land and repeat.
  • Do three sets of 10, resting 30 seconds in between sets.