9 Different Ways to Do Burpees
It's tough to find someone who actually likes doing burpees. But if you ask around enough, you'll definitely find a lot of people who hate them, yet do them anyway because they feel so hardcore.
One of the problems with this high-intensity exercise (and why some fit pros say you should just avoid them if you really don't like them) is that it's easy to sacrifice your form. Burpees are freakin' hard, and they're often done quickly, so there's a greater risk you'll pull or tweak something if you force yourself to get through them.
"Burpees are really hard for people because they're a full body exercise that involve both strength and cardio while being on the ground and your feet," Jessica Sims, a NASM-certified personal trainer at the Fhitting Room in New York City, tells SELF. "On top of all of this, they also involve balance and coordination. Also, there's a lot of hype about burpees which can cause people to be nervous about trying them, so part of it is mental."
Some of the good things about burpees? "They're incredibly convenient because they require no equipment so you can do them anywhere, they're a total-body workout, and they also combine both cardio endurance and strength training," Sims says. And there are so many ways to do them that you might just find one that works for you.
Here, Sims demos nine ways to do a burpee, progressing from easiest to hardest. "These progressions are great because they help with mobility, which is another crucial component of the burpee," she says. The easier versions that don't include the jump are great to start with, and then you can choose to work your way up...or not. Without the explosiveness, these moves are still great for building strength in your arms, core, butt, and legs, Sims says. Already comfortable with a classic burpee? We've got ideas for you to challenge yourself even more.
Disclaimer: There is no shame in choosing the easiest variation. Or just not doing them at all. You've got lots of exercise choices, people. It's a beautiful, sweaty thing.
Amber Venerable1Walk Back Squat Thrust
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor.
- Step your legs back, one by one, into a plank position.
- Immediately jump your legs forward back to start and stand back up.
Amber Venerable2Squat Thrust With Support
- Stand with your feet shoulder-width apart, arms by your sides, with a box or char in front of you.
- Bend your knees and reach forward to place your hands on the box.
- Kick your legs back so that your body forms a straight line from your head to your toes.
- Immediately jump your legs forward and stand back up.
Amber Venerable3Squat Thrust
- Stand with feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor.
- Kick your legs back into a plank position.
- Immediately jump your legs forward back to start and stand back up.
Amber Venerable4Half Burpee
- Start in a deep squat with your legs wider than shoulder-width apart, toes slightly turned out.
- Reach forward to place your hands on the floor right beside your ribcage.
- Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
- Use your arms to quickly push your body back up, and bring your legs back to the starting position.
Amber Venerable5Basic Burpee
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor.
- Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
- Use your arms to quickly push your body back up and hop your legs back under your body.
- Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent, and go directly into the next rep.
Amber Venerable6Burpee to Box Jump
- Stand with your feet shoulder-width apart, arms by your sides, in front of a box or step.
- Bend your knees and reach forward to place your hands on the floor.
- Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
- Use your arms to quickly push your body back up and hop your legs back under your body.
- Jump onto the box, landing in a squat position, and then stand straight up.
- Step off the box with one foot at a time. Then place hands on the floor and repeat from there.
Amber Venerable7Burpee to Tuck Jump
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor.
- Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
- Use your arms to quickly push your body back up and hop your legs back under your body.
- Jump up and bring your knees into your chest, tapping your knees with your arms.
- Land with knees slightly bent. Immediately reach your hands back down to the floor and repeat.
Amber Venerable8One-Legged Burpee
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor, while also lifting one leg behind you.
- Kick your standing leg straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Keep the lifted leg off the ground the entire time.
- Use your arms to quickly push your body back up and hop your standing leg back underneath your body, bringing your floating leg up, slightly bent, so it's still off the ground.
- Jump straight up into the air, reaching arms overhead. Place the floating leg back on the ground after you land, to end in start position.
Amber Venerable9One-Legged Burpee With Skater
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and reach forward to place your hands on the floor, while also lifting one leg behind you.
- Kick your standing leg straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Keep the lifted leg off the ground the entire time.
- Use your arms to quickly push your body back up and hop your standing leg back underneath your body, bringing your floating leg up, slightly bent, so it's still off the ground.
- Push off your standing leg to do a skater jump to the other side. Land on the opposite leg.
- Place your hands back down on the floor to start again with a one-legged burpee.
Jessica Sims is wearing a Graced by Grit bra (gracedbygrit.com, $52), Athleta leggings (similar styles available at athleta.com), and Nike Lunarcharge Essential sneakers (six02.com, $110).
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