Burpees are a calorie-torching, strength building, total body exercise. So get ready to love them! Not only do you torch calories while doing the burpee, but they speed up your metabolism for the rest of the day, helping you to burn even more calories even after your burpee hell is over!
Regular Burpees. Begin standing straight, looking forward. Squat with your hands on the floor in front of you. Kick your feet back to a plank position. Do a push-up. Immediately hop your feet back to the squat position, keeping your back flat. Leap up as high as possible from the squat position, arms extended up. This is one burpee.
Half Superman Burpees. Start by doing a regular burpee. Instead of doing a push up, extend your right arm straight out in front of you. At the same time, extend your leg left off the ground and in line with your glutes. Return to plank position and alternate sides.
Single Leg Burpees. Do a regular burpee but keep your left leg lifted the entire time --from the initial standing stance, through the plank and push up, and up to the jump. Do 5 on each leg before switching.
Up Up Down Down Burpees. Start by doing a regular burpee. From the straight arm plank position, instead of doing a push up, bring your right arm down to rest on its forearm and then bring your left arm down to its forearm. You should now be in a forearm plank. Push back off your right arm back into a straight arm plank. Then bring your left arm back. Do this 5 times starting with your right arm, then 5 times starting with your left arm.
Single Arm Burpees. Wrap your left arm behind your back. Do a regular burpee but only using your right arm. Skip the push up and stay in plank position if you need to. Do 5 with your right arm before switching to your left arm.
Shoulder Tap Burpees. Start by doing a regular burpee. From the straight arm plank position, instead of doing a push up, raise your right arm across your body to tap your left shoulder. Bring it back down and raise your left arm to tap your right shoulder. Hop back to your squatting position and jump up. This is one shoulder tap burpee.
Front Kick Burpees. Do a regular burpee. After completing the jump, kick your right foot out in front or you. Then kick your left foot out in front of you. That is one front kick burpee.
Side 2 Side Burpees. Do a regular burpee. When you kick your legs back into plank position, kick them back at a diagonal angle so your legs are at a 45 degree angle from your original position. Bring them back in and continue your burpee. On the next round, kick them out to the opposite side.
Hip Twist Burpees. This is similar to the Up Up Down Down Burpee. The difference here is that when you are in the forearm plank position, dip your hips to both the right and left side before hopping back up.
Tuck Jump Burpees. Do a regular burpee, but on the jump up at the end, tuck your knees up and in for a knee tuck jump.