13 Types Of Burpee Exercise That Will Make Your Muscles Work To The Fullest

burpee exercise

What is burpee exercise? If you did not know, this is one of the main exercises that is used in strength training, especially often in CrossFit. It is incredibly powerful, fully swinging your main muscle groups. In addition to the classic burpee, there are many other species that can help you pump even more. To complete each of them, you first need, of course, to master the basic exercise. You sit on the ground, holding on toes and resting your hands on the floor. Then you throw your legs back, taking a pose for push-ups, and then sharply pull them towards you, taking your previous position, and, instantly pushing off the ground, try to jump as high as possible, stretching your arms up.

Now let’s move on to more complex varieties. The main thing to remember: if you are a beginner, you are recommended to do 3 approaches, each of which will have 10 burpees. The break between sets should be a minute. If this is not new for you, do 5 sets of 20 exercises with a break of 30 seconds.

1. Burpee Jumps: Features And Form

https://cdn-3.brodude.ru/rhDEFNDm8rvqcFUK_VqR3HQYVE6bRe-5rr-J9wLjq28/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9hcnRqdEppelNCVnJwLnBuZw

You can do the exercise with any high surface. It looks like classic burpee, but there is one slight difference. Jumping up, you have to jump to some surface, jumping from it on the other side. Yes, the time it takes to complete the exercise, of course, slows down, because to start it again, you have to get around the obstacle. But this will only improve the work of your muscles, which, when walking, will begin to pump even more.

2. Burpee Pull Up: Proper Form And Technique

To do this exercise you need a horizontal bar. You, as usual, make a basic burpee, but after jumping out, you should grab the bar and grab it with your hands only once. What good is this exercise? As you know, burpee affects the functioning of the muscles of the upper body, and pulling up helps to develop them even better, and training becomes more effective.

3. Modified Burpee – Burpee Pull Ups

We continue to combine burpees and pull-ups. That is, from the previous exercise we smoothly move on to this, supplementing it with just one detail. After pulling up, do not rush to remove your fingers from the horizontal bar. Tighten and continue to raise your body above the crossbar, resting your hands on it. Having made the exercise, which you and your friends once trained in the yard, go down and start the exercise anew. It will help you change the dynamics of muscle development, especially of your shoulders.

4. Medicine Ball Burpees: Proper Form

https://cdn-0.brodude.ru/yjsShcQy35juAgAe21N4717fEJOsGmiWlR37yp5xyk8/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9QYzhIQUVuYkFlMHNqLnBuZw

Not only an interesting and useful exercise but also a great way to get rid of aggression. It is carried out with a masteron 100. What is the difference from the classic burpee? Firstly, the initial position for the exercise: you have to stand on raised toes, holding this same ball over your head. Secondly, you need to start this type of burpee so that you can star the ball on the floor and, catching it back, perform the classic burpee, only leaning on the caught sports equipment instead of the floor. When you jump back, be sure to hold the ball over your head, returning to the first position, repeating the exercise. It helps you pump your side deltoids, as well as your abs.

5. Burpee Variations With Weights

Another interesting way to start muscle work. All the same basic burpee, but with slight modifications. Let’s rewind right away to the point where you need to jump with your hands up. You still have to jump out a little, but not to the end, and put your legs in such a way that the key element of the composition (kettlebell) is between them. And instead of reaching for the arms to the sky, you will need to grab a weight with them, pulling it to your chest. Masteron libido will help strengthen your upper deltoids. The exercise is over – you can move on to the next.

6. Ball Burpie: Proper Form And Technique

First, let’s clarify what this boss is. In some ways, it looks like a big ball, part of which was cut diagonally, making one of its parts flat. The initial position for the exercise is similar to that in the previous paragraph except you do not need to raise on your toes.

So, first you need to lower the barefoot to the ground with its convex side. Crouching and resting your hands on it, jump into the push-up position and do it. Then – according to the classics, only with barefoot in his hands. Develops muscle groups of the chest, shoulders, triceps.

READ  Concentration Biceps Curls To Build Bigger Biceps

7. Burpee Tuck Jump: A half burpees + Tuck Jump

https://cdn-2.brodude.ru/dxcXTpnEKZPtym5bxT0F6iWS_jwSvPT16KPWzDTA6zM/rs:fill:1090:614:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9TWmFVNlRWOU1aNnJsLnBuZw

This type of exercise can also be called a double jump. In general, a similar style of training is used in the HIIT system, which aims to quickly burn fat in the body. This contributes to a surge in the cardiovascular system, and also helps to develop the lower half of your body. When takjump is added to burpee, it can bring you to exhaustion. After performing the classic burpee, while jumping out, your task is complicated by the fact that you have to pull your knees to your chest while you are in the air, after which – gently land on your feet. Try not to stop between repetitions of the exercise, doing it as often as possible.

8. How To Do A Mountain Climber Burpees: Form And Technique

This task is aimed at developing lower muscle groups, especially the legs and buttocks. So again, standard burpee. When you are in a push-up position, do not rush to jump out of it. First, in turn, pull your legs up, as if climbing a rock, unless your hands remain in place. After that, you can jump, preparing to repeat the same thing another 9 or 11 times, depending on your level of training.

9. Crossfit Burpee: Box Jump Burpees

Something similar to what we have already advised. The technique of performing this burpee is practically no different from the first variety of the “box”. The only thing you need to do by jumping to the surface is to jump back with your back. Like the “climber”, this exercise is designed to develop the legs and buttocks, but in addition, it has a positive effect on the hamstrings, strengthening them and helping postural balance.

10. Crossfit Chest Workout: Burpee Jack

https://cdn-2.brodude.ru/RxjAyROjPgepobYx4F-1K9HcazBusxDnFxPXwkzlDKg/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF91MjZVbExEak5ZbmdsLnBuZw

You don’t have to memorize much here. It’s quite simple: the classic burpee is slightly modified. Once in your favorite push-up position, several times (namely four) spread and bring your legs in different directions, while slightly bouncing on your toes. Then return to the position from which we started the explanation, jumping as high as possible. This whole complex increases the load on the heart, arranging for you a test of strength, depending on whether you can stand on your feet during the jump and landing.

11. Weighted Burpees Variation- Dumbbell Burpee

No, this exercise is not at all like the one we talked about. The only similarity is that weights are used here. Only not one, but two. They are placed on both hands, serving as a substitute for the fulcrum. That is, when you have to move from the squat to the push-up position, you will have to hold your weights tightly with your hands. But when you need to jump out, you need to pull the weights behind you as much as you can. This will help, like the last exercise, strengthen not only the hamstrings and buttocks but also the back. By the way, what else is this burpee useful for: they say that this exercise can increase your testosterone level.

12. Modified Burpee: Proper Form and Technique

The same classic burpee, but with a modified jump. Its angle changes, and instead of jumping up, you have to jump forward, pushing your legs and hands off the ground, like a frog. This burpee develops your calves, and also gives a strong load on the shoulders, which will also be useful to you.

13. Squat Thrust: Proper Form And Technique

https://cdn-4.brodude.ru/FuTKCCmSdhvDyUn8omWEoqRXvKabir6kMNjoZyvAIU0/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9URzZJNnFGRFZJeHdULnBuZw

The last variation of the classic burpee. It helps you pump over the muscles of the shoulders, back, and sides of the buttocks, which were not so heavily loaded in previous exercises. Again, here the whole point lies in the final jump. It is necessary to jump from a sitting position not only as high as possible but at the same time to spread the arms and legs to the sides, becoming like a star or the letter “X”. The only thing you need to monitor during this exercise is that before landing, the legs should be shoulder width apart so that the load is evenly distributed.

Therefore, if you liked one of these burpees, or maybe even a few, fine. Take note of this. And most importantly: you can safely perform these exercises at home, without wasting time on a trip to the gym.

READ  Biceps Barbell Curls: How-To, Muscle Worked

What is burpee exercise? If you did not know, this is one of the main exercises that is used in strength training, especially often in CrossFit. It is incredibly powerful, fully swinging your main muscle groups. In addition to the classic burpee, there are many other species that can help you pump even more. To complete each of them, you first need, of course, to master the basic exercise. You sit on the ground, holding on toes and resting your hands on the floor. Then you throw your legs back, taking a pose for push-ups, and then sharply pull them towards you, taking your previous position, and, instantly pushing off the ground, try to jump as high as possible, stretching your arms up.

Now let’s move on to more complex varieties. The main thing to remember: if you are a beginner, you are recommended to do 3 approaches, each of which will have 10 burpees. The break between sets should be a minute. If this is not new for you, do 5 sets of 20 exercises with a break of 30 seconds.

1. Burpee Jumps: Features And Form

https://cdn-3.brodude.ru/rhDEFNDm8rvqcFUK_VqR3HQYVE6bRe-5rr-J9wLjq28/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9hcnRqdEppelNCVnJwLnBuZw

You can do the exercise with any high surface. It looks like classic burpee, but there is one slight difference. Jumping up, you have to jump to some surface, jumping from it on the other side. Yes, the time it takes to complete the exercise, of course, slows down, because to start it again, you have to get around the obstacle. But this will only improve the work of your muscles, which, when walking, will begin to pump even more.

2. Burpee Pull Up: Proper Form And Technique

To do this exercise you need a horizontal bar. You, as usual, make a basic burpee, but after jumping out, you should grab the bar and grab it with your hands only once. What good is this exercise? As you know, burpee affects the functioning of the muscles of the upper body, and pulling up helps to develop them even better, and training becomes more effective.

3. Modified Burpee – Burpee Pull Ups

We continue to combine burpees and pull-ups. That is, from the previous exercise we smoothly move on to this, supplementing it with just one detail. After pulling up, do not rush to remove your fingers from the horizontal bar. Tighten and continue to raise your body above the crossbar, resting your hands on it. Having made the exercise, which you and your friends once trained in the yard, go down and start the exercise anew. It will help you change the dynamics of muscle development, especially of your shoulders.

4. Medicine Ball Burpees: Proper Form

https://cdn-0.brodude.ru/yjsShcQy35juAgAe21N4717fEJOsGmiWlR37yp5xyk8/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9QYzhIQUVuYkFlMHNqLnBuZw

Not only an interesting and useful exercise but also a great way to get rid of aggression. It is carried out with a medicine ball. What is the difference from the classic burpee? Firstly, the initial position for the exercise: you have to stand on raised toes, holding this same ball over your head. Secondly, you need to start this type of burpee so that you can star the ball on the floor and, catching it back, perform the classic burpee, only leaning on the caught sports equipment instead of the floor. When you jump back, be sure to hold the ball over your head, returning to the first position, repeating the exercise. It helps you pump your side deltoids, as well as your abs.

5. Burpee Variations With Weights

Another interesting way to start muscle work. All the same basic burpee, but with slight modifications. Let’s rewind right away to the point where you need to jump with your hands up. You still have to jump out a little, but not to the end, and put your legs in such a way that the key element of the composition (kettlebell) is between them. And instead of reaching for the arms to the sky, you will need to grab a weight with them, pulling it to your chest. This will help strengthen your upper deltoids. The exercise is over – you can move on to the next.

6. Ball Burpie: Proper Form And Technique

First, let’s clarify what this boss is. In some ways, it looks like a big ball, part of which was cut diagonally, making one of its parts flat. The initial position for the exercise is similar to that in the previous paragraph except you do not need to raise on your toes.

So, first you need to lower the barefoot to the ground with its primobolan vs masteron. Crouching and resting your hands on it, jump into the push-up position and do it. Then – according to the classics, only with barefoot in his hands. Develops muscle groups of the chest, shoulders, triceps.

READ  How to quickly burn fat in the abdomen – effective abs workout for women

7. Burpee Tuck Jump: A half burpees + Tuck Jump

https://cdn-2.brodude.ru/dxcXTpnEKZPtym5bxT0F6iWS_jwSvPT16KPWzDTA6zM/rs:fill:1090:614:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9TWmFVNlRWOU1aNnJsLnBuZw

This type of exercise can also be called a double jump. In general, a similar style of training is used in the HIIT system, which aims to quickly burn fat in the body. This contributes to a surge in the cardiovascular system, and also helps to develop the lower half of your body. When takjump is added to burpee, it can bring you to exhaustion. After performing the classic burpee, while jumping out, your task is complicated by the fact that you have to pull your knees to your chest while you are in the air, after which – gently land on your feet. Try not to stop between repetitions of the exercise, doing it as often as possible.

8. How To Do A Mountain Climber Burpees: Form And Technique

This task is aimed at developing lower muscle groups, especially the legs and buttocks. So again, standard burpee. When you are in a push-up position, do not rush to jump out of it. First, in turn, pull your legs up, as if climbing a rock, unless your hands remain in place. After that, you can jump, preparing to repeat the same thing another 9 or 11 times, depending on your level of training.

9. Crossfit Burpee: Box Jump Burpees

Something similar to what we have already advised. The technique of performing this burpee is practically no different from the first variety of the “box”. The only thing you need to do by jumping to the surface is to jump back with your back. Like the “climber”, this exercise is designed to develop the legs and buttocks, but in addition, it has a positive effect on the hamstrings, strengthening them and helping postural balance.

10. Crossfit Chest Workout: Burpee Jack

https://cdn-2.brodude.ru/RxjAyROjPgepobYx4F-1K9HcazBusxDnFxPXwkzlDKg/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF91MjZVbExEak5ZbmdsLnBuZw

You don’t have to memorize much here. It’s quite simple: the classic burpee is slightly modified. Once in your favorite push-up position, several times (namely four) spread and bring your legs in different directions, while slightly bouncing on your toes. Then return to the position from which we started the explanation, jumping as high as possible. This whole complex increases the load on the heart, arranging for you a test of strength, depending on whether you can stand on your feet during the jump and landing.

11. Weighted Burpees Variation- Dumbbell Burpee

No, this exercise is not at all like the one we talked about. The only similarity is that weights are used here. Only not one, but two. They are placed on both hands, serving as a substitute for the fulcrum. That is, when you have to move from the squat to the push-up position, you will have to hold your weights tightly with your hands. But when you need to jump out, you need to pull the weights behind you as much as you can. This will help, like the last exercise, strengthen not only the hamstrings and buttocks but also the back. By the way, what else is this burpee useful for: they say that this exercise can increase your testosterone level.

12. Modified Burpee: Proper Form and Technique

The same classic burpee, but with a modified jump. Its angle changes, and instead of jumping up, you have to jump forward, pushing your legs and hands off the ground, like a frog. This burpee develops your calves, and also gives a strong load on the shoulders, which will also be useful to you.

13. Squat Thrust: Proper Form And Technique

https://cdn-4.brodude.ru/FuTKCCmSdhvDyUn8omWEoqRXvKabir6kMNjoZyvAIU0/rs:fill:1090:650:0/g:ce:0:0/c:0:0/aHR0cHM6Ly9icm9kdWRlLnJ1L3dwLWNvbnRlbnQvdXBsb2Fkcy8yMDE4LzEwLzIyL2Jyb2R1ZGUucnVfMjIuMTAuMjAxOF9URzZJNnFGRFZJeHdULnBuZw

The last variation of the classic burpee. It helps you pump over the muscles of the shoulders, back, and sides of the buttocks, which were not so heavily loaded in previous exercises. Again, here the whole point lies in the final jump. It is necessary to jump from a sitting position not only as high as possible but at the same time to spread the arms and legs to the sides, becoming like a star or the letter “X”. The only thing you need to monitor during this exercise is that before landing, the legs should be shoulder width apart so that the load is evenly distributed.

Therefore, if you liked one of these burpees, or maybe even a few, fine. Take note of this. And most importantly: you can safely perform these exercises at home, without wasting time on a trip to the gym.