20 burpees for pumping the whole body

Classic burpee technique

Do a partial squat and lower your arms to the floor.

From this position with a jump, go to the lying position.

Bend your arms and lower your body down, touching the floor with your chest. You can also touch the floor with your stomach and hips.

Squeeze yourself up into a lying position.

burpee options: going to the lying position

With a jump, put your feet to your hands. Don't bend your legs too much. The angle at the knee should be as blunt as the stretch allows. This protects the knee joint during multiple reps.

Jump up, fully straightening your body and extending your arms above your head.

Burpee options

1. Burpee with legs spread in a lying position

After you have taken the support while lying, spread your legs with a jump, and then connect them back with a jump. Then continue with the classic burpees.

2. Burpee jumping on the curbstone

Instead of a normal jump, you jump onto a bollard or other hill.

3. Burpee with bar jumping

Instead of jumping normally, you jump over the bar and do the exercise on the other side.

4. Burpee with raising arms in push-ups

When you lower yourself to the lying position, you need not just touch the floor with your chest, but lie on it completely and raise your arms. Then the classic burpee is performed.

5. Burpee on one leg

Classic burpees, but on one leg. The second is in the air throughout the entire exercise.

6. Burpee jumping from side to side

Instead of a normal jump, you jump to the side and then perform the exercise in a new place.

7. Burpee with alternating legs in a jump

Instead of a normal jump, do two lunge jumps with a change of legs.

8. Burpee with pulling the knees to the chest in a jump

This exercise is made more difficult by jumping. You jump higher and in the jump pull your knees to your chest.

9. Burpee on one hand

In this exercise, you do not do push-ups, but simply stand on one hand, then substitute your legs and jump up, like in classic burpees.

10. Burpee with exercise "Climber"

Here the push-up is replaced with the "Rock climber" exercise. During jumps, the pelvis should not protrude up. Take four jumps and then continue with your classic burpees.

11. Burpee push-up with cotton

This is a more difficult version of the burpee, in which the regular push-up is replaced with a cotton push-up. You lower yourself to the support position, push up and jerk upward, lifting your hands off the ground and making a clap under your chest. After that, you do push-ups again and continue to do classic burpees.

12. Burpee with steps

Before doing push-ups, you step with your legs and arms to the side. If you are walking to the right, take a step with your right foot and at the same time substitute your left to your right hand. Then step with your right hand to the right and simultaneously substitute your left leg to your right. After that, do the classic burpee. Alternate sides: burpees → steps to the right → burpees → steps to the left.

13. Burpee with Indian push-ups

Instead of regular push-ups, you do Indian push-ups. They represent the exit from the downward-facing dog to the upward-facing dog posture.

From the support while lying, lift the pelvis up, keep your back and arms straight, you can bend your knees a little, and tear your heels off the floor. Bend your arms, almost touching the floor, first with your chest, and then with your stomach, move your body forward and go into the following position: the pelvis and hips are close to the floor, the body is slightly raised on the hands. Return to the starting position by pushing the pelvis back. Do not slip close to the floor.

After push-ups, do your regular burpees.

14. Burpee with Jumping Jack

Do classic burpees, but instead of jumping up, do a few Jumping Jacks. Starting position - legs together, arms down. With a jump, place your feet wider than your shoulders, while simultaneously raising your arms and slapping over your head. With the jump, return to the starting position.

Make four jumps, and then lower yourself to the support position and perform burpees.

15. Burpee jumping on the curbstone from different sides

The difficulty of this exercise lies in the fact that you need to jump onto the platform, which is located in front, left and right. By changing sides, you will jump both frontally and sideways.

After push-ups, you jump onto the curbstone in front of you and jump off on the left side. Then, after push-ups, you jump onto the curbstone with your right side, and jump off with your back. Then the exercise is repeated, only you jump not from the left, but from the right side.

16. Burpee with 180 degree rotation

Instead of a normal jump up, you do a 180-degree turn jump.

17. Burpee with pulling legs to the horizontal bar

This exercise should be done under a horizontal bar. After push-ups, you substitute your legs, jump into the hanging on the horizontal bar and raise your legs to the crossbar. After that, jump off, put your hands on the floor, go into the bench press and continue to perform burpees.

18. Burpee with pull-ups

Another exercise next to the horizontal bar. Here, instead of a normal jump, you pull yourself up.

19. Burpee with a medicine ball

You begin the exercise while standing with a medicine ball in your hands. First, you put the medicine ball on the floor, lean on it with your hands, and with a jump go to the lying position. Then put one hand on the floor, the other remains on the medball, do push-ups and return your hand from the floor to the medball. With a jump, substitute your legs and jump up, carrying the medicine ball over your head.

20. Burpee with dumbbells

In this exercise, you perform burpees without letting go of the dumbbells. During the jump, you do not need to put your arms with dumbbells up above your head. Keep them close to your body with your hands down.

How to create your own burpee variations

By combining different types of push-ups and other exercises, you can create countless burpee variations. Complicate the burpees with medballs, Bosu platforms, resistance bands, stops, kettlebells, try difficult push-ups, change your usual jumps to other exercises: throwing a medicine ball against the wall, a variety of jumps and steps.

The number of variations is limited only by your imagination. You can change the types of burpees at least every day, complicate your task and continue to pump strength and endurance.