Few exercises are as dreaded as the burpee.
Moving through them all really quickly, as youre supposed to, is what boosts your heart rate.
To make the most of the exercise, Armand recommends focusing on form.
To do a classic burpee, start with your feet shoulder-width apart.
Complete the move by jumping into the air.
Read on below for a few options, including those that make the move even more challenging.
1Low-Impact Burpee
To get started,Kate Cherichello, a certified fitness professional and founder ofBe.
Start in a standing position.
To modify, keep your knees on the ground.
Stay in the plank for a moment or do a quick push-up.
Step one foot forward, then the other to return to standing.
Do as many reps as you’re able to.
2Mountain Climber Burpee
Cherichello suggests adding mountain climbers to the exercise for more of a cardio boost.
Place your hands on the ground.
Jump your feet back into a high plank.
Bring one knee into your chest and then the other for mountain climbers.
Jump back into a squat.
Leap up, raising your arms.
Land in a squat with knees bent.
Repeat as many reps as possible.
Establish each part of the exercise for safety and form.
Start from a standing position.
Jump back into a plank then move into a full push-up.
Jump both feet forward into a deep squat.
Jump off the ground while you reach your legs and arms out into a star shape.
(This is also called an X jump.)
Land in a squat with bent knees.
The final squat leads you into the next push-up.
Jump upward, reaching your arms to the sky.
Land in a squat.
Kick your feet back into a plank.
Lower body to the ground.
Elevate both arms and legs off the ground to Superman.
Quickly jump back up into a squat.
Start in a high plank position with each hand on a dumbbell.
(verify the dumbbells are flat.)
Do a push-up.
Row your right hand back to your hip, then return.
Row your left hand back to your hip, then return.
Keep your hands on the dumbbells as you jump your feet out wide.
Jump your feet back in.
As you stand,deadliftthe weights off the floor.
Do abicep curlinto ashoulder press.
Move as fast as you could.
Repeat eight times.
6Tuck Jump Burpee
To slightly tweak the jumping portion, Cherichello suggests adding a quick tuck.
Move into a full push-up.
Spring off the ground.
Drive both knees up toward your chest.
Fold forward into a push-up and repeat.
Do as many reps as possible.
7Burpee With Box Jump
Lenau recommends adding a box jump for an extra cardio element.
If you are new to burpees or box jumps, start with a lower box, he tells Bustle.
Stand facing aplyo boxor sturdy elevated platform.
Squat down and plant your hands on the ground in front of you.
Kick your feet back so that you are in a plank position.
Jump your feet back up to the starting position.
Stand up and jump onto the box, landing with both feet.
Step or jump down from the box and return to the starting position.
Stand on one leg.
Repeat on the other leg.
Start with 5 sets of 5 with each leg alternating.
9Burpee Pull-Ups
Now for the trickiest burpee of them all: the burpee pull-up.
This move adds in theupper body pulling motionin addition to the traditional burpee, Mentus tells Bustle.
Stand directly under a pull-up bar.
Lower your hands down to the ground.
Kick your feet back behind you and completely lower to the ground.
Push your chest off the ground then hop your feet forward to your hands.
Lift your hands up and jump to grab the pull-up bar.
-Pull your chin over the barby thinking about pulling your elbows down towards your sides.
Straighten your arms to drop down.
Try 5 rounds of 30 seconds on, 30 seconds rest.
Studies referenced:
Machado, AF.
(2018).Description of training loads using whole-body exercise during high-intensity interval training.
Clinics (Sao Paulo).
By Kate
TJ Mentus, ACE-certified personal trainer
This article was originally published onJan.
