Are you bored with the standard burpees? You can spice up your training with new variants of this exercise. Burpees with weights, with jumping on an obstacle or burpees on one leg will not only be an interesting variation, but also allow you to burn calories and sculpt your body even more effectively. Explore the 11 types of burpees, ranging from the easy to the toughest options only for advanced players.

Burpeesare some of the most versatile fitness exercises, but you can make them even more effective. It is enough to slightly modify the standard burpee scheme to get an exercise with completely new properties.

If you want to quickly burn fat from the thighs and abdomen, choose the variant with increased leg work (for example mountain climbers or burpees with a leg to the side described below). Burpees with various types of jumps: forward, sideways or jumping on an obstacle increase the heart rate, so they will be suitable for people who are slimming. In turn, the version with the use of additional weights will intensify the work of the arms and strengthen the muscles of the chest.

Here are 11 types of burpees sorted by difficulty, from the easiest to those requiring a lot of strength and conditioning. Each description has a video showing exactly how to do the exercise.

1. Burpees with boxing

Start the exercise from a standing position. Place your feet slightly wider than shoulder width apart, bend your knees, bend a little. Holding your guard (arms bent at the elbows, palms clenched in a fist at the level of the chin), for a few seconds stretch your left hand and right hand forward, imitating boxing blows. Do it very fast. Then do the standard squat, plank, push-up burpee, and finally instead of jumping out, start boxing again. This version of the burpee emphasizes cardio effort and increases the work of your hands.

2. Burpees with a side-to-side lift

If you want shapely buttocks and slim thighs, this type of burpee is for you. Do a squat, jump to the plank position, go back to the squat and stand up with your legs slightly bent. Bring both hands together in front of you, then stretch your left, bent leg to the side, up to your hip.Repeat the cycle from the beginning, and at the end, instead of the left, lift your right leg to the side. To make the exercise more difficult, you can add a pump to it.

3. Mountain climbers burpees

As with standard burpee, start with a squat, do a plank, then instead of pushing up, pull your right knee first, then your left knee to your chest. Return to the plank position and finish the exercise by jumping upwards with your arms raised. Thanks to this variant of the burpee, you will additionally strengthen your abdominal muscles.

4. Deadman burpee

Do a squat, plank and from this position lower your whole body evenly to the floor. Extend your straight arms to the sides so that there is a right angle between your shoulders and your torso. Quickly go back to the plank, then squat and jump up. This exercise makes the arm muscles work harder.

5. BOSU burpees

Jump barefoot, back jump, do a squat with your hands on the ball, stretch your legs back to plank, go back to the squat and jump back barefoot. This balancing ball exercise improves your balance and strengthens your body stabilizing muscles.

6. Burpees with jumping on an obstacle

For this exercise you need a small, stable platform (it can be a low stool or a step). Stand facing the landing, less than a meter away from it. Do the supported squat, jump to the planek, go back to the squat, stand up and swing your arms to the step. Then jump back and do the squat again. Note - this version of burpee is even more tiresome than the standard version, but therefore more effective.

7. Burpees with a side jump

For this exercise, you need any object approx. 30-40 cm high that you will be able to jump over (stool, box, barbell). Stand sideways to him. Do the first three exercises consisting of a regular burpee (squat, plank, push-up) and from the squat position instead of jumping up, side-skip over the standing object.

8. Wandering Burpees

Do the first three standard burpee exercises (squat, plank, push-up). When you get up from the squat, bend your knees, tilt your torso slightly forward and, making a dynamic swing with your hands, jump as far forward as possible - as if you want to make a long jump. Start the cycle all over again.

9. Burpees on one leg

Stand on one leg, bend your knee with the other and pull your foot backwards. Follow the standard burpee pattern, one by one, taking care to stay on one leg all the time and not on the other leg. You can change the page after executionone circuit only, or do more circuits on the same leg and then move on to the other leg. This type of burpee is one of the more difficult, but it perfectly sculpts and strengthens the leg muscles.

10. Burpees with weights

A great way to increase muscle endurance and strength. Place the weights on the ground in front of your feet (they should be vertical). Squat and rest your hands on the bars. Without taking your hands off the bars, do the plank, push-up and go back to the squat. Getting up, take the weights in your hands and, keeping your arms down alongside your body, jump up.

11. Iron burpees

This variant is suitable for women who want to slim their shoulders and firm their buttocks at the same time. Take the weights in both hands. Stand straight, put your arms down alongside your torso, keep your legs wider than shoulder width apart. Do a squat (the thighs should form a right angle with the calves), bend the arms at the elbows and join the weights lifting them up to the level of the chest. Then put the weights on the ground in front of you, plank against them and then go back to the squat. Without extending your legs, raise your straight arms with the weights in front of you and look to the sides.

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