I’ll admit it: I have a love-hate relationship with burpees. They’re tough, they’re sweaty, and sometimes they feel endless.
But there’s a reason we did a 100 burpee challenge every month at 12 Minute Athlete for years. Burpees are one of the best full-body exercises out there. They build strength, boost cardio, and test your mental grit all at once.
Still, if you’re like me, doing the same burpee over and over can get… boring. That’s why I love looking for ways to make them more fun (and challenging). Whether you’re a burpee newbie or a seasoned pro, these variations will push you to your limits and keep you coming back for more.
Are you ready to take on the ultimate burpee challenge? Let’s go!
Why Burpees Are a Game-Changer
There’s a reason burpees are a staple in so many workouts—they work everything. When done correctly, a single burpee engages your legs, core, chest, shoulders, and cardiovascular system. That makes them a perfect option for when you’re short on time but want maximum impact.
Plus, burpees are infinitely scalable. Whether you’re a beginner or an advanced athlete, there’s always a way to make them work for you—and challenge you.
The Foundation: Perfecting the Classic Burpee
Before jumping into variations, it’s crucial to nail the basics. Here’s how to do a textbook burpee:
- Start in a standing position, feet shoulder-width apart.
- Drop down into a squat and place your hands on the floor in front of you.
- Jump your feet back into a plank position.
- Perform a push-up (optional for beginners).
- Jump your feet back to your hands.
- Explode upward into a jump, clapping your hands overhead (don’t skimp on this part—I see way too many people getting only a couple inches of air. Really jump!)
Common Mistakes to Avoid
- Rushing through form: Quality beats quantity.
- Arching your back in the plank: Engage your core to protect your spine.
- Skipping the jump: Unless you need to modify, that jump is where the magic happens!
Burpee Variations to Push Yourself
Once you’ve mastered the classic burpee, it’s time to spice things up. Here are some variations for all levels:
Beginner:
- Step-Back Burpees: Instead of jumping back into a plank, step back one foot at a time.
- Burpee Without the Push-Up: A great way to build confidence and stamina without adding too much strain.
Intermediate:
- Burpee Tuck Jumps: Add a tuck jump (bringing your knees toward your chest) instead of a regular jump.
- Lateral Burpees: Perform your burpee, then jump sideways instead of straight up.
Advanced: - Burpee Pull-Ups: After jumping up, grab a pull-up bar and perform a pull-up before dropping back down.
- One-Legged Burpees: Keep one foot off the ground throughout the movement for a balance and strength challenge.
- Devil’s Press Burpees: Grab a pair of dumbbells. After the push-up, swing the dumbbells overhead like a kettlebell swing.
Create Your Own Burpee Challenge
Want to test your grit? Here are some fun ways to turn burpees into a challenge:
- Burpee Pyramid: Start with 1 burpee, rest 30 seconds, then add 1 burpee every minute for 10 minutes. Can you make it to the top?
- Time Trial: How many burpees can you complete in 3 minutes? Set a goal and try to beat it each week.
- Partner Challenge: Grab a workout buddy. Alternate burpees for as many rounds as possible in 12 minutes. It’s tougher than it sounds!
- Deck of Cards: Assign each suit a number of burpees (e.g., hearts = 5 burpees). Shuffle the deck and go through as many cards as you can.
Your Turn: Level Up
Burpees aren’t just about physical fitness—they’re a mental challenge, too. When you push through that final round or try a tougher variation, you’re not just getting stronger; you’re proving to yourself that you can do hard things.
What’s your burpee record? Which variation will you try first?
Let me know—and don’t forget to challenge yourself this week. You’ve got this!
