Fashionable exercises come and go. Some have been (and will continue to exist) because they have proven their effectiveness and there is a ton of change to keep things interesting. In these sports, burpee is a good reason! This is a systemic exercise that requires strength, mobility, coordination and cardiovascular endurance.
Burpees can be done anywhere when done with the right technology, and many changes can make you feel good sore. However, while burpees have many benefits, if they are not done correctly, they can quickly cause problems. So start with the foundation before trying any changes.
Proper Burpee Technique
At its core, burpee is a combination of three exercises: squats, push-ups, and jumps. Before you jump into a variant, you must master the standard version and remember to participate in your abs throughout the action.
- While keeping your back flat, start the movement by pushing your hips back and down.
- When your hands fall below your shoulders, kick your feet back and land in a proper push-up position, with your shoulders, hips, and ankles in a straight line.
- Do push-ups, keep your elbows at a 45-degree angle to your body, and keep your body aligned.
- Jump your feet back below your hips and stand flat on your back as you transition to a jump.
- The hips fall gently back and the knees are in keeping with the feet and hips.
Common Burpee Technique Flaws
Any flaws in your push-up technology will make it less effective and, worse, potentially hurt you. If you bypass your back while sitting in or out of a squat, or let your hips droop or rotate during push-ups, you risk injury to your back. To solve this problem, start push-ups with your hands on a bench or staircase. As you get stronger, you can gradually lower yourself to the floor.
If you let your knees collapse or protrude too much during the jump and landing, you risk ankle, knee, or hip problems. Focus on keeping your knees above your ankles/toes and gently landing by bending your knees back to press your hips.
Each version of the burpees below uses different push-ups, adding to the need for core, shoulder stability and chest and upper back strength. By moving or shifting the arms or legs, the core forces work overtime to maintain hip level and spinal neutrality. And by emphasizing a particular limb more, working in different directions, or more explosive, the following changes will build more strength and strength throughout your body.
15- Push-Up Jack Burpee
- Start as if you were a standard burpee.
- When you drop into push-ups, open your legs like a performance jack to make sure your hips don’t sag.
- When you return your legs to the center, press yourself back.
- Complete the exercise like a standard push-up, put your feet under your shoulder, and then jump up explosively.
- The hips land softly back before entering the next delegate.
14- Spiderman Burpee
- Start with a regular burpee, but when you drop into push-ups, move your right knee closer to your right elbow and don’t let your hips droop or spin.
- When you bring your leg back to the starting position, press yourself back.
- Complete the exercise like a standard push-up.
- At each repetition, the legs alternately, ensuring that both legs are hit the same number of times.
13- Renegade Row Burpee
- Start standing, then press your hips down and back, with your hands straight under your shoulders.
- Kick your feet back into the push-up position, with the feet slightly wider than your hips.
- Make a correct, classic push-up.
- When you return to the top position, lift one hand off the ground and then stroke your arm back to make sure that the scapula moves in the direction of the spine and that the elbows are not higher than the back.
- Make sure that the core participation is maintained during rowing so that the hips do not sag or rotate.
- Complete the exercise and swap arms on each line just as you do standard burpee.
Optional: You can make this change with or without dumbbells in each hand.
12- Pike Push-Up Burpee
- Start with a normal burpee.
- When you return to the top of the push-up, nail your hips up and back to the ceiling, focusing on keeping your back straight. Imagine pushing the floor open when you put your scapula close to your ear. When the shuttle is shuttled, the eyes look between the feet and the chin is put away.
- Go back to the starting position of push-ups.
- Complete the exercise like a standard burpee.
11- Single-Leg Push-Up Burpee
- When you first jump back to the push-up, hold one foot about 6 inches off the ground and leave your core engaged to prevent hips and hips from sagging and rotation.
- Descend into the push-up without allowing your alignment to change or your weight to shift.
- Return to the top of the push-up and put your foot back down before your complete the burpee.
- Alternate legs with each rep.
10- Mountain-Climber Burpee
- The first step through the standard burpee.
- When you reach the top of the push-ups, perform mountain climbing, alternating legs on each side twice.
- Keep the hips flat and participate by keeping the core so that they do not sag or rotate.
- Return to the starting position of the push-up before completing the burpee.
9- Side-Plank Burpee
- Pass the first step of the standard until you do a proper, classic push-up.
- When you return to the top position, lift one hand, rotate your hips and shoulders into side discs, and lift your top hand to the ceiling to make your body T-shaped. Make sure to keep the core involved to prevent the hips from sagging.
- Rotate back to the push-up position before rotating to the other side.
- Complete a standard burpee and alternate between the two sides of your plank each time you do it.
8- Power Push-Up Burpee
This variant is almost identical to standard burpee, but not back to squatting after push-ups, but pushes yourself off the ground as explosively as possible as you push your feet below your hips at the same time.
Note: This is a very advanced change that requires enough strength and motivation to complete. It may not suit you — not yet — but if you want to try it, consider raising your hands to start.
The next few burpee changes, each with a different jump. Jumping changes can create different pressures on the lower body and require more work to control the muscles of the hips, knees and ankles. By jumping in different directions and using only one leg (depending on the change), you will exercise strength, strength and stability on different motion planes, which will improve overall performance.
7- Tuck-Jump Burpee
- During push-ups, a burpee has been completed.
- Then return your feet to the bottom of your hips and jump as explosively as possible as your knees close to your chest.
- Make sure that the hips fall back and knees gently outwards before entering the next delegate.
6- Rotational-Jump Burpee
- Then complete an uplift through push-ups.
- Put your feet under your hips and jump up, and you rotate your body 180 degrees in one direction, allowing you to land in the opposite direction.
- Before you enter the next delegate, the hips are back and the knees are gently falling outwards, and you will rotate in the opposite direction to the previous representative 180 degrees.
- Each repetition continues in alternating directions.
5- Broad-Jump Burpee
For this jump change, make sure you have enough space. If you don’t have a long runway, you can turn in the other direction every time you repeat it.
- Implement a standard burpee.
- When you jump, go forward and cover as much distance as possible.
- Before entering the next delegate, the hips land softly back and the knees are more curved than usual.
4- Single-Leg Jump Burpee
Just like the one-legged push-ups in the previous slide, do the belly-popping action. But this time you’ll have to jump back into a one-legged push-up position in addition to one-legged push-ups.
During the landing process, be sure to keep your hips back and knees soft. Concentrate on not letting the knees of your working legs collapse to the big toes at any point during exercise.
You can also incorporate your device into your burpee reps to create some diversity and increase strength. While there are many devices to invest in, you have security and stability as your primary goal.
3- Box-Jump Burpee
- As usual, push-ups are performed with a muscle training box a foot in front of you.
- When you reach the jump portion of the burpee, it jumps explosively on the box, with your hips back and your knees outstretched and gently landing.
- Go down the box and repeat.
Note: Make sure you can complete a standard box jump with the box you use before you do the box-jumping belly exercise. To increase the intensity of the exercise, you can jump back from the box as long as you make sure you land soft and technically good.
2- Weighted Burpee
For heavy firecrackers, you have to apply more resistance to standard firecrackers, which increases the challenge. The best way is to use a weight vest. Do not overload the movement with a large amount of weight. For most people, 10 to 30 pounds of extra resistance is enough.
Here, the safety of your joints is paramount. Make sure you don’t sacrifice your technique for extra resistance, and you can still be explosive throughout the action, especially the jump part.
1- Medicine-Ball Burpee
Use a medicine ball and hold it for a normal push-up. Hold the ball with both hands and practice push-ups. This will increase the need for cores as well as shoulders. During the jump, you will have two choices.
Option 1: Jump like a normal burpee and bring the ball over your head.
Option 2: Don’t jump, but “fakely throw” the ball into the sky (i.e. don’t let go).
Both options provide additional challenges for the core, trying to prevent your hips from arching as the ball flies over the head. If you really want to take it to the next level, try a punch between each delegate.