Your Guide to Everything Burpees

We’ve said it before, and we’ll say it again, burpees are an amazing exercise to feel the burn over your whole body. More specifically burpees work the pushing muscles of your upper body, your lower body, and your core! Whether you love, hate, or love to hate burpees, they exist, and you should start doing them! We have your guide to burpees right here! 

Why You Need to Start Loving the Dreaded Burpee:

1. Burpee’s are SIMPLE. Up, down, and back up again, it’s not too hard a concept to grasp am I right? You really don’t have to be a genius to to crack the code of the dreaded burpee. 

2. We will let you in on a little secret: The more you do them the stronger you get. Research shows that, “high intensity movements burns 50% more fat than conventional cardio. ” Burpees are a great way to not only improve your metabolism but also your endurance.  

3. They remain challenging for even a veteran experienced athlete. Not to mention you can add them to any workout! 

4. You get an amazing burn. Expert Clinic suggests that, “a person weighing 130 pounds can burn approximately 472 calories doing burpees for two minutes.” Sorry, 472 calories?! Drop and give me 10! 


How To Do The Basic Burpee:

1. From a  standing position, squat down and place your hands on the floor.
2. Extend your legs out behind you to the push up (or modified push up) position.
3. Complete a pushup.
4. Jump your feet forward, back to the squat position, staying low to the ground.
5. Explode upwards out of the squat off the ground, raising your arms up over your head. Repeat. 
Burpee Variations:

Modified Burpee: Try this half burpee for less impact on your joints and an easier move until you work your strength up for a full burpee.

Plank Row to Burpee: Here’s an awesome one, that incorporates free weights for an extra challenge. 

Sumo Burpee: Plie squat before bringing your hands down to the floor. Hop back to plank, forward into a deep plie squat and spring up.

Overhead Press Burpee:

Burpee with Plank Jack: As you jump back to plank, perform one plank jack (jump feet out and in) before your pushup. This will extend a single burpee time to 8 counts, which syncs perfectly with music. 

Burpee Box Jump:

Frog Jump Burpee:


So, it’s time to suck up the fact that burpees are hard and they make you tired and sweaty, because that’s really the best part. They are an awesome full-body exercise! Give these different burpee variations a try and see if you can master the burpee!