The term "burpee" was coined in the 1930's when Dr. Royal H. Burpee developed the exercise as part of a fitness test. Since then, tons of different variations have been developed and it's become one of the most-used exercises in cross-fit and high-intensity exercise routines.
Normally, a burpee consists of 4-steps, but today I'm going to show you the way I do it, which adds two small steps and makes not only more difficult, but helps engage more muscle groups.
Here we go—how to do a burpee:
Top: Thrifted Victoria's Secret // Shoes: Nike Free Run // Pants: Champion
- Reach up: Reach toward the sky, extending your body. If you add the jump in Step 6, you will only do this the first time.
- Targets: calves
- Targets: hamstrings
- Targets: core
- Targets: chest, shoulders, triceps
- Targets: core
- Targets: quads, calves
Other burpee variations that I like to do include:
- Long-jump burpees (jump forward like a leap frog instead of up in Step 6, this one is really intense)
- One-legged burpees
- Dumbbell burpees (hold dumbbells in each hand while you do the exercise)
- Pull-up burpees (jump up to a pull-up in Step 6, this one is also difficult and usually turns a couple heads at the gym, so I only do it if the gym isn't too crowded)
- 8-count burpees (kick your feet out to a Y and bring them back together between Steps 3 and 4).
If you're a burpee pro, try some of the other variations! More burpee styles can be found here. If you're a beginner, try the simple 4-count burpee.
I have an awesome 10-20-30 workout that includes burpees coming soon, so keep an eye out. What's the verdict? Are you going to give burpees a shot? Let's get fit!