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12 Best Burpee Variations -The Most Efficient Exercise




One of the best exercises in the world is burpee. It develops strength and endurance with involvement of all muscle groups. It takes only 5 minutes of training for a day to get immediate result.

No time for the gym or jogging? Then these kinds burpee is really needed!

  1. Classic Burpee

  • Before proceeding to more complex variations, begin exploring different classic type of exercise.
  • Stand on your feet at shoulder width apart.
  • Squat until your hands reach the floor.
  • Move your whole body weight into your hands and do jump kickbacks.
  • Jump keeping your legs straight.
  1. Burpee with Ball

  • Stand on your feet at shoulder width apart.
  • Graba ball and squat until you cannot put the ball on the floor.
  • Bring your body weight into your hands and do jump kicks towards back.
  • Do push-ups and jump high with tighten feet.
  • Straighten your legs and jump up, along with lifting the ball over the head.
  1. Burpee “climber”

  • Stand on your feet at shoulder width apart.
  • Squat until your hands reach the floor.
  • Bring your body weight into your hands and do jump kickbacks.
  • Tightly press along while jumping, drag one leg to the chest and place it in front of the floor.
  • Keeping your hands away from the land change legs and return to the “laying emphasis.”
  • Jump with legs up to the chest level.
  1. Burpee – variation “climber”

  • Stand on your feet at shoulder width apart.
  • Grab a ball and squat until you cannot put the ball on the floor.
  • Bring your body weight into your hands and do jump kickbacks.
  • Tighten andjump by pulling your left foot to the right elbow (on the floor, do not immerse).
  • Change legs, then straightened up and jump.
  1. Burpee to jump on a chair

  • Place the chair one step away from you (better if it is to stand against a wall).
  • Stand up straight, facing the chair, feet at shoulders width apart.
  • Follow the classic burpee, then straightened up and jump up on a chair.
  1. Burpee with a push-chair

  • Place the chair on a step away from you (better if it is to stand against a wall).
  • Stand up straight, facing the chair, feet at shoulders width apart.
  • Put your hands on the chair, jump by pulling the legs back and do push-ups.
  • After tightening the legs, straighten up and jump up on a chair.
  1. Burpee with “steps” hands

  • Stand on your feet at shoulder width apart.
  • Squat until your hands reach the floor.
  • Bring your body weight into your hands and do jump kicks towards back.
  • Do push-up and “step” on hands back to the feet.
  • Straightened up and jump, turning 180 degrees. Repeat burpee.
  1. Burpee with dumbbells standing zhimomi

  • Pick up a dumbbell of weight 2-5 kg.
  • Stand on your feet at shoulder width apart.
  • Squat until you cannotput the dumbbells on the floor.
  • Bring your body weight into your hands and do jump kicks towards back.
  • Do push-up and “step” on hands back to the feet.
  • Straighten and do dumbbell bench press standing.
  1. Polymetric burpee

  • Stand on your feet at shoulder width apart.
  • Squat until your hands reach the floor.
  • Bring your body weight into your hands and do jump kicks towards back.
  • Instead of squeezing the muscles tighten the bark and jump, lift legs as high as possible.
  • Then tighten the feet to the hands, straighten up and jump.
  1. Variation of plyometric burpee

  • Stand on your feet at shoulder width apart.
  • Squat until your hands reach the floor.
  • Bring your body weight into your hands and do jump kicks towards back.
  • Make a push-up with cotton then jump and pull legs& hands.
  • Straighten up and jump up, lifting feet in front of you and then try to touch your other feet with hands.
  1. Another variation of plyometric burpee

  • Stand on your feet at shoulder width apart.
  • Squat until your hands reach the floor.
  • Bring your body weight into your hands and do jump kicks towards back.
  • Perform plyometric push-ups (in the jump from the floor and lift your arms and legs), and then tighten the feet to the hands.
  • Straighten up and jump up, lifting feet in front of you and try to touch your feet with hands.
  1. Burpee dilution feet

  • Stand on your feet at shoulder width apart.
  • Squat until your hands reach the floor.
  • Bring your body weight into your hands and do jump kicks towards back.
  • Instead of push-ups jump on your legs to the side and then return them back.
  • Straighten up and jump up, lifting feet in front of you and try to touch your feet with hands.

 

Burpees are full body strength training and are extremely important for any sort of functional exercises. There are many variations to do so, hence the above listings are the best hand picked for you. Get jumping!SHARE THIS STORY ON FACEBOOK




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12 Best Burpee Variations -The Most Efficient Exercise
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burpee are called the most efficient exercise known to humankind, and doing them every single day was very effective. check out our burpee Variations.

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