What Is A Burpee | How To Do & Variants

What is a Burpee

So what is a burpee,well it is a full-body exercise that combines strength training and cardiovascular conditioning. It was developed in 1939  as a quick fitness assessment tool. The exercise gained popularity during World War II when the U.S. military used it to evaluate the fitness of recruits.

How to Perform a Burpee

The standard burpee consists of several sequential movements, often referred to as a "four-count burpee." Here’s how to perform it:

1. Start in a standing position.
2. Squat down and place your hands on the ground.
3. Kick your feet back into a plank position while keeping your arms extended.
4. Perform a push-up (optional, depending on the variation).
5. Jump your feet back toward your hands to return to the squat position.
6. Stand up and jump into the air, reaching your arms overhead.

This sequence can be modified; for instance, instead of kicking back, one can step back into the plank position.

 

Why is a Burpee called a Burpee

The term "burpee" is named after its inventor, Royal Huddleston Burpee Sr., who developed the exercise in 1939 as part of his PhD thesis in applied physiology at Columbia University. Burpee created this movement as a quick and effective method to assess physical fitness, particularly for large groups with minimal equipment. His original version was designed to measure agility and coordination, and it became known as the "burpee test".
The exercise gained further popularity during World War II when it was adopted by the military as a training and fitness assessment tool for recruits. Although many might think the name relates to the act of burping, it is purely a tribute to Burpee himself, reflecting his contributions to exercise science and fitness testing.

 

How to Do a Burpee 

What Are Burpees Good For

Burpees are a highly effective exercise known for their numerous benefits, making them a popular choice in various fitness routines. Here are the key advantages of incorporating burpees into your workouts:

• Full-Body Workout

Burpees engage multiple muscle groups, including the chest, shoulders, arms, core, legs, and glutes. This comprehensive engagement makes them an excellent full-body workout that helps tone and strengthen muscles across the body.

• Cardiovascular Fitness

Performing burpees significantly increases heart rate and respiration, providing a robust cardiovascular workout. They challenge both aerobic and anaerobic systems, enhancing overall cardiovascular fitness and endurance over time.

• Fat Burning and Weight Loss

Due to their high-intensity nature, burpees are effective for burning calories and fat. They can burn approximately 15 calories per minute, contributing to weight loss when combined with a proper diet.

 The metabolic boost from burpees can continue even after the workout is completed, further aiding in fat loss.

• Core Strengthening

Burpees require core engagement throughout the movement, which helps strengthen the abdominal muscles and improve overall stability. A strong core is essential for maintaining good posture and reducing injury risk during other physical activities.

• Improved Agility and Coordination

The dynamic movements involved in burpees enhance agility and coordination. This is beneficial not only for athletic performance but also for everyday activities that require quick changes in direction or balance.

• Convenience and Versatility

Burpees require no equipment and can be performed anywhere, making them a convenient option for those with limited space or time. They can easily be incorporated into various workout routines, including high-intensity interval training (HIIT) sessions,

• Mental Toughness

The challenging nature of burpees can also foster mental resilience. Overcoming the difficulty of this exercise can build confidence and determination in tackling other challenges in fitness and life.

In summary, burpees are a powerful exercise that promotes strength, endurance, fat loss, and overall fitness while being adaptable to different fitness levels.

 

Burpee Variants to Consider

 

 Burpees are a versatile and challenging full-body exercise. Here are 25 burpee variants to consider, each offering unique benefits and challenges:

Standard  Burpee Variations

1. Standard Burpee: The classic full-body movement combining a squat, push-up, and jump.
2. Half Burpee: A modified version without the push-up and jump, ideal for beginners or those with joint issues.
3. Burpee with Push-Up: Adds a push-up at the plank position for increased upper body engagement.
4. Tuck-Jump Burpee: Perform a tuck jump (knees to chest) instead of a regular jump at the end of the movement.
5. Box-Jump Burpee: Replace the vertical jump with a box jump for added power and explosiveness.

Upper Body Focused Burpees

6. One-Armed Burpee: Perform the entire movement, including the push-up, using only one arm.
7. Pull-Up Burpee: Combine a pull-up with the jump or do a pull-up instead of the jump.
8. Muscle-Up Burpee: Incorporate a muscle-up (a variation of a pull-up) with the jump.
9. Dumbbell Burpee: Hold dumbbells throughout the exercise for added resistance.
10. Devil-Press Burpee: Perform a non-jumping burpee with dumbbells, then overhead press the dumbbells.

Lower Body Focused Burpees

11. Long-Jump Burpee: Jump forward instead of upward at the end of the movement.
12. Burpee Broad Jump: Perform a stationary two-footed distance jump after the standard burpee.
13. One-Leg Burpee: Stand on one leg throughout the exercise, alternating legs between reps.
14. Jump-Over Burpee: Jump over an obstacle between burpees.

Core Engagement Burpees

15. Spiderman Burpee: Bring one knee towards the shoulder during the push-up phase, alternating sides.
16. Oblique Burpee: Jump feet back to one side during the plank position, alternating sides each rep.
17. Burpee Mountain Climber: Add mountain climbers while in the plank position.

Advanced  Burpee Variations

18. Eight-Count Push-Up or Double Burpee: Perform two push-ups in the plank position.
19. Hindu Push-Up Burpee: Replace the standard push-up with a Hindu push-up.
20. Star Jump Burpee: Replace the vertical jump with a star jump, spreading arms and legs wide.
21. Rotational-Jump Burpee: Jump and rotate 180 degrees, alternating directions each rep.

Equipment-Based Variations

22. Bar-Facing Burpees: Jump over a barbell instead of performing a vertical jump.
23. Burpee Box Jump-Overs: Perform a burpee, then jump over a box.
24. Burpee Pull-Up: Combine a standard burpee with a pull-up, using a pull-up bar.
25. Weighted Vest Burpee: Wear a weighted vest to increase overall resistance and intensity.

These variations cater to different fitness levels and goals, from beginners to advanced athletes. Remember to maintain proper form and progress gradually to avoid injury.