The Best Burpee Workout Guide

Medical Disclaimer: The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.

Hey champions! Whether you’re part of our LLW family or just love staying fit, I’m glad you’re here.

Quick personal update: I’m settling into a new place and grabbing outdoor workouts whenever the air quality allows — nothing beats moving in fresh air!

Let’s talk burpees ^[1]. These powerful, time-saving, full-body moves deliver cardio, strength, and grit in one quick blast. But let’s be honest — they can get boring.

Ready to spice them up? Let’s give burpees a fresh twist and make them fun again!

What Are Burpees and Why Should You Care?

A burpee is a full-body, no-equipment exercise that combines a squat, plank, push-up, and jump into one powerful move. It challenges nearly every muscle group while spiking your heart rate — all in seconds.

Burpees train your heart, lungs, and muscles all at once. They save time, burn calories, and build strength. That’s why they’re popular in sports and military fitness.

Originally created in the 1930s as a quick fitness test for military recruits, burpees have stood the test of time for one reason: they work.

Why burpees deserve a spot in your routine:

• Full-body strength ^[2] — Work many multiple muscle groups: shoulders, chest, legs, back, abs
• Cardiovascular endurance — Burpees skyrocket your heart rate for a true conditioning boost.
• Fat loss ^[3] — Their high-intensity nature helps burn serious calories, even after your workout is done.
• Functional fitness — Train the way you move in daily life, improving agility and coordination.
• Accessible anywhere — No gear needed, no excuses — do them anytime, anywhere.

 The Risks of Poor Air Quality or Bad Form

The other day, I tried working out outside, but the air felt heavy and smoky — not great! It reminded me how bad air can make breathing harder and stress your body.

Always listen to your body and skip outdoor workouts if the air quality is poor. Your health comes first.

And remember, burpees need good form:

• Keep your core tight
• Land softly
• Don’t rush

Good form = fewer injuries and better results. Stay safe, stay smart!

 3 Ways to Jazz Up the Traditional Burpee

1. Mountain Climber Burpee

• Begin in an upright standing position with your feet shoulder-width apart, maintaining good posture.
• Lower yourself into a squat and place your hands on the floor in front of you, then jump your feet back into a full plank position.
• From the plank, quickly drive one knee toward your chest, then switch legs, performing a mountain climber for four counts.
• After finishing the climbers, jump your feet forward under your chest, returning to a squat position, then stand or jump back up to the starting position. Repeat the movement.

2. Jack Burpee

• Begin in an upright standing position with your feet shoulder-width apart, maintaining good posture.
• Lower yourself into a squat and place your hands on the floor, then jump your feet back into a full plank position.
• From the plank, jump your feet out wide like a jumping jack, then jump them back together, keeping your core tight.
• Jump your feet forward under your chest to return to a squat, then stand or jump back up to the starting position.
• Repeat the movement.

3. Dumbbell Burpee

• Begin in an upright standing position with your feet shoulder-width apart, holding a dumbbell in each hand.
• Lower yourself into a squat while raising the dumbbells in front of you.
• Stand back up, keeping the weights by your sides.
• Lower into another squat, place the dumbbells on the floor, and jump your feet back into a plank position, maintaining a strong core.
• Jump your feet forward to return to a squat, then stand up while lifting the dumbbells overhead.
• Repeat the movement.

The 5×5 Burpee Workout Challenge

Instructions

• 5 reps of each move
• Repeat 3–5 times depending on your fitness level

1. One-Leg Burpee

• Begin in an upright standing position with your weight on one leg, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core. Bend forward and place your hands on the floor while extending your lifted leg behind you.
• Hop your standing foot back into a plank position, keeping your other leg lifted.
• Hold this one-legged plank for a few seconds with your core tight.
• Then hop your standing foot forward to return to a crouched position, and drive through your planted foot to stand up and lightly hop.
• Return to the starting position and repeat the movement on the opposite leg.

2. Hip Hinge Forearm Push-Up

• Begin in an upright standing position with your weight on one leg, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core. Bend forward at your hips, placing your hands on the floor and extending your lifted leg behind you.
• Hop your standing foot back into a plank position, keeping your other leg lifted.
• Bend your elbows to lower your chest toward the floor, moving into a forearm-supported push-up.
• Press back up to plank while keeping your hips hinged and lifted.
• Hop your standing foot forward to return to a crouched position, then drive through your planted foot to stand up and lightly hop.
• Return to the starting position and repeat the movement on the opposite side.

 3. Double Jump Burpee

• Begin in an upright standing position with your feet shoulder-width apart, keeping good posture.
• Lower your hands to the floor and jump your feet back into a full plank position, engaging your core.
• From the plank, perform a push-up if desired, then jump your feet forward under your chest.
• Explosively jump upward, reaching high, then land softly and immediately perform a second vertical jump.
• Return to the standing position and repeat the movement.

 4. Prisoner Reverse Lunge

• Begin in an upright standing position with your feet shoulder-width apart and your hands placed lightly behind your head, keeping your elbows wide.
• Engage your core and maintain good posture.
• Step one foot backward into a reverse lunge, lowering your back knee toward the floor while keeping your chest tall and shoulders back.
• Press through your front heel to return to standing, still keeping your hands behind your head.
• Alternate legs and repeat the movement.

 5. Plank Recovery with Alternate Leg Lifts

• Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Tighten your core and keep your hips steady.
• Slowly lift one leg up behind you, squeezing your glutes, and hold briefly.
• Lower it back down with control. Repeat on the opposite side, alternating legs with each repetition.
• Keep breathing steadily, and avoid letting your hips drop or rotate.

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