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

Reignite the flame. Feel it burn!


Ondela Mlandu |

“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.
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READ MORE ON: Fitness Fitness Advice

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