Running News

5 Burpee Variations That’ll Finally Stop You Hatin’ On This Powerhouse Move

April 12, 20206:39


“We love burpees,” said nobody, ever. When did these powerhouse moves become the least favourite child of the exercise pack? Could it stem from that time your gym instructor made you do 15 consecutive burpees? Whatever the reason, it’s time we started falling in love with it again… Introducing five fun burpee variations that’ll help you reignite the flame.

Certified personal trainer, group exercise instructor and 2019 Next Fitness Star finalist Xoliswa Nkosi demonstrates the burpee variations that’ll not only add spice to your workouts — they’ll score you a banging body stat. Let’s go!

1/ Normal burpees

Rep sets: 3 x 15

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat.
  2. Place your hands on the floor directly in front of your feet. Shift your weight onto your hands.
  3. Jump your feet back to land softly into a plank position. Your body should form a straight line from your head to heels.
  4. Jump your feet back so that they land just outside of your hands. Reach your arms overhead and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.

READ MORE: 25 Cardio Exercises That Deliver Huge Total-Body Results

2/ Burpee push-up

Rep sets: 3 x 15

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat.
  2. Place your hands on the floor directly in front of your feet. Shift your weight onto your hands.
  3. Jump your feet back to softly land into a plank position and add a push-up to the plank position to make the move more difficult.

3/ Knee-to-elbow burpees

Rep sets: 3 x 15

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat.
  2. Place your hands on the floor directly in front of your feet. Shift your weight onto your hands.
  3. Jump your feet back to softly land into a plank position. Your body should form a straight line from your head to heels.
  4. Bring your knee to tap your elbow, moving one leg  at a time. Alternate your legs, before jumping your feet back so that they land just outside of your hands.
  5. Reach your arms overhead and repeat move.

READ MORE: These Are The 6 Full-Body Home Exercises The Springbok Women’s Vice Captain Swears By

4/ Knee-touch burpees

Rep sets: 3 x 15

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat.
  2. Place your hands on the floor directly in front of your feet. Shift your weight onto your hands.
  3. Jump your feet back to softly land into a plank position. Your body should form a straight line from your head to heels.
  4. Jump your feet back so that they land just outside of your hands. Reach your arms overhead and explosively jump up into the air. Add a knee tuck to the jump.

READ MORE: This 30-Day Burpee Challenge Will Tone You From Head To Toe

5/ Side-to-side burpees

Rep sets: 3 x 15

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat.
  2. Place your hands on the floor directly in front of your feet. Shift your weight onto your hands.
  3. Jump your feet back to softly land into a plank position. Your body should form a straight line from your head to heels.
  4. Jump your feet back so they land just outside your hands. Reach your arms overhead and explosively jump up into the air as you do this move at a slight angle.
  5. Repeat move by alternating side to side.

Ondela Mlandu | 

Events Calendar

May

June 2021

July
MO
TU
WE
TH
FR
SA
SU
31
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
1
2
3
4
Events for June

1st

No Events
Events for June

2nd

No Events
Events for June

3rd

No Events
Events for June

4th

No Events
Events for June

5th

No Events
Events for June

6th

No Events
Events for June

7th

No Events
Events for June

8th

No Events
Events for June

9th

No Events
Events for June

10th

No Events
Events for June

11th

No Events
Events for June

12th

No Events
Events for June

13th

No Events
Events for June

14th

No Events
Events for June

15th

No Events
Events for June

16th

No Events
Events for June

17th

No Events
Events for June

18th

No Events
Events for June

19th

No Events
Events for June

20th

No Events
Events for June

21st

No Events
Events for June

22nd

No Events
Events for June

23rd

No Events
Events for June

24th

No Events
Events for June

25th

No Events
Events for June

26th

No Events
Events for June

27th

No Events
Events for June

28th

No Events
Events for June

29th

No Events
Events for June

30th

No Events