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January 07, 2022 8 min read
Burpees are an explosive, fat-blasting, muscle-toning full-body exercise. It is a killer bodyweight exercise that works all your muscles from your shoulders to the ankles.
An all-in-one strength training and cardio exercise, the burpee is easily adapted to all fitness levels and is a great exercise to increase total body strength and conditioning.
The burpee is one exercise that is powerful, challenging, rewarding, and would leave you breathless. Burpees work the major muscle groups that are not only aesthetically pleasing but also extremely functional. It activates and strengthens muscles in the arms, shoulders, back, core, glute, and legs, and it a fantastic exercise to build an excellent HIIT workout around.
As a high-intensity workout, burpees are a great way to get your heart pumping and increase your resting metabolism.
This is not only a method of keeping your heart healthy, but also an easy way to get rid of body fat by burning extra calories.
Burpees also give your core muscles a incredible workout.
This means it provides beneficial functional effects in your daily tasks, sporting activities, and in the gym by increasing stability, providing a healthy back, and enhancing your posture. Essentially, burpees are a great muscle strengthening and endurance exercise that provides you with better joint mobility, balance, and muscle coordination. They are extremely convenient body exercises that can be done anywhere because they do not require any equipment.
Burpees tick all the boxes regarding improving your health, and it's because of all these reasons that some say that burpees are the perfect all-around exercise.
Burpees are easy to learn, and provide enormous total-body benefits.
One of the most difficult bodyweight exercises there is, it gets more difficult with each variation. Burpees are versatile and can be made into any variation to suit your fitness needs. Although most of its variations are simple movements, they require some level of muscle strength and balance.
Think of the standard or basic burpee as a fluid movement that takes your body from squat to push-up to big jump. Although it sounds like a lot, the Standard burpee is one of the simplest burpee variations that acts as a foundation to other burpee variations. To learn how to do more challenging burpee variations with perfect form, you first need to master the form of the standard burpee.
The standard burpee leaves no muscle untouched. It activates and engages muscle groups in the lower and upper body, like the quads, glutes, hams, shoulders, chest, triceps, quads, and core muscles. It increases total power output, muscle endurance, stability, and body strength.
To do this variation:
The half burpee might provide a shorter range of motion but it is an equal tasking option. The trick to engaging all the primary and secondary muscle groups is coordination, muscle balance, and strict adherence to proper form and technique.
Half burpees work the upper and lower body muscle groups from the arms, back, chest, and the entire posterior chain. It is a muscle-strengthening exercise that doubles as a cardiovascular workout.
To do the half burpee:
The Superman burpee provides a super hero’s super strong core. Although it works the same muscles as the conventional burpee, this variation also strengthens the erector spinae muscles, glutes, and hamstrings. Besides your muscles being sculpted, the Superman burpee improves your posture, muscle endurance, mobility, and explosive power.
To do the Superman burpee:
The star jump burpee is a variation fit for individuals with intermediate fitness levels. This variation primarily activates the quad while also chipping in on your abs, hip abductors, back muscles, chest, delts, forearms, shoulders, glutes, and triceps sure, among others. Like other burpee variations, the star jump is high impact and a major player in increasing leg power. The star jump burpee can be mastered by simply starting slow and adjusting your jumping height.
To do the star jump burpee:
For this version, make sure you have as much room as possible. The burpee leapfrog is the combination of the traditional burpee and a leapfrog jump. It requires more jump power and so targets the calf, shoulders, and chest more.
To do this variation:
This burpee variation combines a burpee with core-crunching mountain climbing. It is both calisthenics and photometric exercise that works the muscles in the chest, back, shoulders, triceps, forearms, hip flexors, hams, quads, and, of course, core. This variation is a great muscle endurance exercise.
To do the mountain climber burpee:
Tuck jumps are a famous plyo exercise favored by powerlifters and weightlifters for their ability to help develop increased muscle power output. This makes the burpee tuck jump the ultimate workout to put your muscle in overdrive and improve overall athletic performance.
The burpee tuck jump or tuck jump burpee variation is also a taxing exercise that torches calories and burns unhealthy body fat. Paired with SHREDDED-AF, you are well on your way to having a great lean muscle to fat ratio.
To do the burpee tuck jump:
The burpee box jump puts a nice twist on the conventional burpee. This variation involves jumping on an elevated surface. It is a plyometric exercise that strengthens the quads, hams, glute, and calf muscles, providing a stronger posterior chain for explosive strength. The Burpee box jump builds overall muscle strength, speed, and sprinkler jumps. It is a scalable exercise that provides additional cardio benefits.
To do the burpee box jump:
The burpee box jump requires muscle power and might be tasking to perform.
The one-legged burpee, also popularly known as the single-leg burpee, is the ultimate burpee test of muscle balance, endurance, stamina, and mobility. Because it is a unilateral exercise, this variation helps to correct muscle imbalances on your left and right side.
The one-legged burpee workout fires up the chest muscles while also activating similar muscles as the traditional burpee. It is not beginner-friendly, so unless you wish to risk your face connecting with the floor in a jarring fall, skip this version altogether and focus on practicing simpler burpees first.
To do the one-legged burpee:
The weighted burpee is an advanced variation that makes most gym-goers cower in fear. Left for the athletes who dare to take up the challenge, this variation applies more resistance to the already difficult standard burpee. This resistance, however, triggers all the major and some of the minor muscle groups, helping you to bulk up to achieve a more shredded look.
To do the weighted burpee:
The weighted burpee can be done using kettlebells, dumbbells, weighted vests, medicine balls, or weighted plates. Regardless of the choice of resistance, it is important to not go over your limit as this can cause you to get snapped up.
The burpee is one of the best HIIT exercises that can take your workout routine from zero to hero. All burpee variations help you win on all fronts. Incorporating any burpee variation into your bro-split is introducing your body to a one-size-fits-all exercise that brings cardio workout, endurance, and muscle hypertrophy to the table.
The best burpee variation for you depends on your fitness goals and physical condition. To help you on your fitness journey, pair the burpee variations with the Fierce 5 Workout Program for the ultimate 'get shredded' training program.
