16 Burpee Variations To Try

The burpee has been the cornerstone of many fitness programs for decades, and there's a good reason why. Burpees are an engaging full-body exercise that combines a squat, a push-up, and a jump into one fluid movement that targets several muscle groups, such as your legs, arms, and core.

While you have probably seen or tried the classic burpee, you may not realize there are many ways to do it, depending on your fitness level, present injuries, and more.

1. Traditional Full Burpee

The classic version of the full burpee will get your heart pumping, legs working, and core fired up. 

1. Start in a standing position with your arms by your sides
2. Jump into the air and reach your arms overhead
3. Drop into a squat and place your hands on the floor before kicking your feet back into a full plank position from your hands.
4. Pause briefly, hop back toward your hands to stand back up, and then jump at the top to complete the rep 

2. Half Burpee

The half burpee is good for people trying burpees for the first time or those with joint sensitivity. It’s a simplified variation that eliminates the jump, lowering the impact on the knees and facilitating core strength and stability. 

1. Begin standing up with your arms by your sides
2. Squat down, place your hands on the floor, extend your legs back into a plank position, and pause 
3. Jump back toward your hands to return to the squat position before standing back up

3. Box Jump Burpee

The box jump burpee combines a box jump with the traditional burpee, increasing the intensity of the exercise by adding a plyometric element. It helps improve explosive power and enhance coordination, balance, and strength.

1. Start facing the box with your feet hip-width apart
2. Squat down and place your hands on the floor
3. Kick back into a plank position, then perform a push-up before jumping your feet back toward your hands
4. Explode upward into a box jump, landing softly on the platform or box
5. Carefully step down and repeat

4. Burpee With Dumbbells

The burpee with dumbbell variation is a great way to add some extra resistance. Using dumbbells enhances upper body strength and stability while also engaging the core.

1. Start standing with dumbbells in each hand
2. Get into a squat and place the dumbbells on the floor about shoulder-width apart
3. Shoot your feet back into a plank while gripping the dumbbells with a neutral wrist position
4. Do a push-up with the dumbbells and immediately jump your feet back
5. Stand up with the dumbbells, and at the top, press the dumbbells overhead to complete the movement

5. Burpee to Pull-Up

This one takes the traditional burpee and adds a pull-up to the mix. You'll target all your back muscles and the upper and lower body muscles used in the burpee. 

1. Start below a pull-up bar
2. Get into the squat and place your hands on the floor before kicking your legs back into a plank
3. Do a push-up and then jump your feet to stand back up
4. At the top, jump to grab the pull-up bar and do a pull-up 
5. Slowly lower your arms to full extension to complete the rep 

6. Single-Leg Burpee

The single-leg variant of the burpee adds stability, balance, and coordination components, making it a great progression from the traditional burpee. 

1. Stand on one leg, balancing yourself 
2. Get into a squat and place your hands on the floor while balancing on one leg
3. Kick your leg back into a plank and do a push-up
4. Jump your leg back toward your hands
5. Stand up fully and hop at the top, all while on one leg, to complete the rep 

7. Burpee With Knee Tuck

The knee-tuck burpee adds an explosive lower-body element for an extra challenge. This one activates your quads, glutes, hamstrings, and calves. 

1. Begin standing with your arms by your sides and your core tight
2. Lower into a squat, place your hands on the floor, and kick back into a high plank
3. Complete a regular burpee, but when you stand, immediately jump up and bring your knees all the way toward your chest 

8. Weighted Burpee

The weighted burpee adds extra resistance and will help you burn more calories. Make sure you have the vest on securely so it doesn't jolt your body as you land from the jump. 

1. Put on your weight vest, keeping your core tight and hands down by your sides
2. Drop into a squat and kick your legs back into a high plank
3. Perform a push-up and jump back to the starting position before returning to the top to complete the burpee
4. Land softly with your core engaged the whole time

9. Burpee to Lunge

The burpee-to-lunge move puts extra work on your glutes, hamstrings, quads, and calves, making it an effective variation for those wanting a lower-body burn. This one will also challenge your stability and coordination. 

1. Begin in a standing position with your core tight and drop into a squat
2. Place your hands on the floor and jump back into a high plank
3. Pause for a moment, do a push-up, and then jump your feet back to stand up
4. Step forward into a lunge with one leg and alternate sides to complete the sequence

10. Superman Burpee

The Superman burpee adds an extra element by incorporating a stability challenge during the plank phase. It targets your back, shoulders, and core muscles.

1. Start standing up and then lower into a squat
2. Place your hands on the floor and kick back into a plank
3. Lower your body to do a push-up, keeping your core tight and back flat
4. While in the plank position, extend your arms and legs out like Superman
5. Jump your feet back toward your hands and complete the burpee by explosively jumping up

11. Burpee With Lateral Jump

This type of burpee enhances agility, coordination, and stability. When you hop from side to side, be sure to stay light and land on the balls of your feet. 

1. Start standing and immediately lower into a squat
2. Place your hands on the floor and kick your feet back into a plank
3. Do a push-up, jump your feet back toward your hands, and then immediately hop laterally, once to the right and once to the left

12. Burpee With Mountain Climbers

If you want extra core engagement and cardio, the burpee to mountain climber is the choice for you. Make sure when doing mountain climbers that your hips stay down so your back is parallel to the floor. As always, keep that core tight. 

1. Begin standing with your core tight and drop into a squat
2. Place your hands on the floor and extend your legs straight back into a high plank
3. Perform a push-up and then do 5-10 mountain climbers by bringing your knees to your chest and alternating in rapid-fire 
4. Jump your feet back, stand up, and explode up to complete the burpee 

13. Burpee With Star Jump

This burpee challenges your explosiveness, coordination, and stability. You'll use more leg and core muscles during this variation. Be sure to land softly when doing any plyometric exercise.

1. Start from a standing position with an athletic stance and drop into a squat
2. Place your hands on the floor and kick back into a plank
3. Do a push-up, jump back, and then explode up into a star jump by leaping out with your arms and legs wide
4. Land softly on the balls of your feet in an athletic stance

14. Burpee To Jumping Jacks

The burpee to jumping jacks is an aerobically stimulating version of the regular burpee. It trains your cardiovascular system while facilitating the usual muscle groups targeted by the burpee. 

1. Squat down from a standing position, place your hands on the floor, and kick back into a plank
2. Do a push-up and perform a jumping jack mid-air on the way up to complete the rep 

15. Burpee With Medicine Ball

The burpee with a medicine ball is a great way to add an extra stability component. Be careful when doing this one so the ball doesn't slip and you lose your grip. 

1. Start standing with a weighted medicine ball and then place the ball on the ground while you squat
2. Extend your legs and feet back while holding onto the ball, and do a push-up with your hands on the ball, being sure to go slow and controlled
3. Jump your feet back, stand up, and then lift the ball overhead as you jump to complete the repetition

16. Burpee With Shoulder Taps

Shoulder taps are a common core exercise that can easily be combined with the burpee. They challenge your pelvic and core stability while working your entire upper body.

1. Start standing, squat down, and place your hands on the floor
2. Kick your feet back into a plank, perform a push-up, and tap each shoulder with the opposite hand at the top of the plank
3. Jump your feet back and explode upward to complete the burpee

A Quick Review

These 16 burpee variations will keep you busy. They're effective for targeting your upper body, lower body, and cardiovascular system.

When performing any new exercise, it's essential to pay attention to your form and practice each rep deliberately before throwing them into a high-intensity workout.

Be sure to activate your core and perform a proper warm-up to ensure your muscles are activated and ready to take on the coming challenge.