3 Variations of Burpees You Can’t Wait to Try

For today’s exercises, we’re going to cover the three best-modified burpees. For those who do not know, a burpee is a kind of a squat thrust that uses your body weight as resistance and is ideal as both an aerobic exercise and as a light-resistance weight training exercise.

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#1 – 3-step Burpee

Begin in an upright, standing position, maintaining proper alignment with your head, shoulders, hips and legs. Extend both arms overhead, then move down to the floor into a plank position. Raise up, extending both arms overhead again. Return to the starting position and repeat the movement.

3-step Burpee

Start with one set of 3 to 5 reps. Perform this exercise in a smooth, controlled movement with a quick stop at the end of each one. The intensity is light, and this exercise is ideal for beginners.


#2 – Classic Burpee

Begin in an upright, standing position, maintaining proper alignment with your head, shoulders, hips, and legs. Jump as you extend both arms overhead, then move down to the floor into a plank position, kicking your legs back. Raise up, extending both arms overhead again and then add a small jump at the end position. Repeat the sequence of movements.

Classic Burpee

Start with one set of 3 to 5 reps. Perform this exercise in a smooth, controlled movement with a quick stop at the end of each one. The intensity is light.


#3 – Ultra Burpee

Begin in an upright, standing position. Jump up as you extend your arms overhead, bringing your knees up toward your chest. Land steadily on both feet, and then move down to the floor into a plank position. Kick your legs out to the sides, and then bring them back together. Raise up to return to the starting position and repeat the sequence of movements.

Ultra Burpee

Start with one set of 3 to 5 reps on each way. Perform this exercise in a smooth, controlled movement with a quick stop at the end of each one. The intensity is light to moderate.

Give these three burpee exercises a try. If you are just starting out, go slow and start with the three-step variation first. Then, as you get stronger, you can progress to the more difficult versions.