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The burpee is a very popular strength training exercise that targets the entire body with greater intensity. This exercise often finds a place in warm-up routines, high-intensity training programs and cardio exercises due to its high versatility and extraordinary effectiveness.
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However, quite a lot of people are bored performing the simple burpee, and few may even want an increased challenge and added variety in their training program. Due to the versatility of the burpee, it offers several variations, which could be performed by people of different age groups and diverse skill levels to activate various muscle groups with unrivalled precision.
Let us look closer at the six variations of the burpee workout that you could add to your training program for increased activation of the target muscle group.
#1 Decline Burpee
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart, and place your arms on the side and parallel to the body. Ensure that you are standing in front of a raised platform and are facing away from it.
Step 2: Squat and transition yourself into a plank position. Rather than positioning your feet on the floor, place your toes on the raised platform and perform a declined push-up.
Step 3: Bring your knees close to the chest and jump to get into the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Have a higher platform for increased activation of the core muscles.
#2 Mountain Climber Burpee
The explosive movement of the mounter climbers ensures that the entire core and the muscles in the lower body are activated to a greater extent than the standard burpee.
Also, read 8 Full Proof Lower Body Workouts To Strengthen Your Lower Body.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart while placing the arms on the side and parallel to the body.
Step 2: Squat and transition yourself into a plank position. Bring your left leg towards the chest and then pull your right knee while pushing the left leg outwards. Perform this motion for 30 seconds.
Step 3: Bring the legs towards the chest and jump to return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise while wearing a weighted vest for added resistance and improved customisability.
Next up: Burpee Push-Up
#3 Burpee Push-Up
This variation of the burpee workout is very effective in activating the pectoral muscles in the chest and the deltoid muscles in the shoulders.
Also, read 5 Powerful Deltoid Exercises for Bigger Delts.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart while placing the arms on the side and parallel to the body.
Step 2: Squat and transition yourself into a plank position. Perform five push-ups before bringing your legs towards the chest.
Step 3: Jump upwards and clap overhead.
Step 4: Hold for a second and get into position to start the next rep.
Perform the exercise for the recommended number of times.
Important tip: Vary the position of the palms while performing the push-ups to target different regions of the pectoral muscles.
Next up: Dumbbell Burpee
#4 Dumbbell Burpee
Holding dumbbells while performing the burpee is very effective in toning the biceps, triceps and the deltoid muscles found in the shoulders.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart, and place your arms on the side, parallel to the body. Place the dumbbells underneath the arms.
Step 2: Squat and transition yourself into a plank position; however, grab the dumbbells instead of placing your palms on the floor.
Step 3: Perform one push-up and bring your legs towards the chest. Jump upwards and lift the dumbbells off the floor.
Step 4: Pause for a second and prepare yourself for the next rep.
Perform the exercise for the recommended number of repetitions.
Important tip: Exercise caution while lifting the dumbbells off the floor as an improper form could lead to a serious rotator cuff injury.
Next up: Burpee Box Jump
#5 Burpee Box Jump
The additional movement of this exercise effectively targets different muscles in the lower body, which includes the glutes, hamstrings, quads and the calf muscles.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart, and place the arms on the side and parallel to the body. Ensure that you place a raised platform in front of you at a reasonable distance.
Step 2: Squat and get into a plank position and perform one push-up.
Step 3: Bring the legs towards the torso and jump directly onto the elevated platform.
Step 4: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Perform step-ups instead of box jumps if you do not want to include explosive movements in your training routine.
Next up: Double Burpee
#6 Double Burpee
The exercise doubles the benefits of a regular burpee as one performs the core motions of the burpee twice the standard number.
Instructions:
Step 1: Stand straight with feet positioned shoulder-width apart while placing your arms on the side and parallel to the body.
Step 2: Squat and quickly get into a plank position and perform two push-ups.
Step 3: Bring your feet forward and thrust yourself upwards into a jump. Jump once again to complete one rep of the double burpee.
Repeat the exercise for the recommended number of times.
Important tip: Swing your arms while jumping upwards to activate the muscles in the shoulders as well.
