Burpees represent aerobic exercises meant to work all your major muscles groups. It is commonly used for increasing strength and can be performed in several different ways. Each variant includes or excludes a certain element in order to make training more or less challenging. Since this type of exercise involves the entire body, burpees represent a very efficient way to boost your metabolism and burn fat.
How to Perform a Burpee
Performing a burpee requires you to follow four easy steps. First of all, you have to start in a squat posture. Place your hands in front of you on the surface that you are going to perform the exercise. While kicking your feet back, you have to lower your body and perform a pushup. The third step includes returning to the squat posture, and in the same time push up with your arms. Finally, you have to jump as high as you can from the squat posture.
Variations to the Default Burpees
As mentioned before, you are able to use some variations to the basic burpee, so you increase the intensity of the exercise. Easier alternatives include:
- No push-up burpee
- Non-jump burpee
The description of these variants is rather intuitive. Each of these variations excludes one element from the basic burpee: If these are too easy, you can always choose more demanding alternatives such as:
- Double burpee
- Dumbbell burpee
- Hindu pushup burpee
- Jump-over burpee
- Jump-tack burpee
- Long-jump burpee
- One-armed burpee
- Parkour burpee
- Pull-up burpee
For a double burpee, you have to do two push-ups as an alternative to only one. As a result, the drive from landing from the final leap will be cancelled and the next leap will be more difficult. To further increase the difficulty of burpees, you can double each of the four steps.
Dumbbell burpees, on the other hand, imply the use of a dumbbell while performing the exercise. Furthermore, if you replace the typical push-up with a hindu push-up, you get what is known as hindu push-up burpee. Another challenging alternative is represented by the jump-over burpee, which implies leaping over an obstacle during the final step of the exercise. You can also pull your knees to the chest while leaping in order to perform a jump-tack burpee.
If you want to perform a long-jump burpee, you have to replace the classical upward leap with a forward jump. You may think that a one-armed burpee refers to an exercise in which only the push-up is performed with only one arm. However, you need to learn that the entire exercise is done with a single arm, and not only the push-up.
Parkour burpees imply alternating the surfaces on which the exercise is performed. For example, if the first one is done on the floor, the second one has to be executed on a table. After that, you have to return to the surface on which the first burpee was done and so on. The last of the variants, the pull-up burpee, includes a pull-up that is done while leaping, or even instead of leaping.