Quick Burpee Workout

BURPEE!!
If you ask me what my favorite exercise is, I will definitely tell you it is a burpee! Yes, I am serious! One reason I love burpees is because they work ALL of the major muscles! From your upper body (shoulders), to your core and LEGS! WOOO!!!
So I thought today we could do something fun! A quick burpee workout: 6 Burpees, 3 tabatas, 13 minutes of heart pumping cardio!
So, who’s ready?! Who’s going to do it with me?! Come on, it’ll be fun! I mean I even got my daughter to do a burpee with me! If Marley can do it, anyone can!!
Before we dive into this workout, let’s look at why burpees are my favorite exercise. I mean besides them being so exhausting! hahaha!
Why is doing a Burpee so great?
Here are a few benefits to burpees!
- They are a total body exercise
- They are also a FUNCTIONAL exercise
- So great for conditioning
- Burpees can be done anywhere
These are just some of the benefits for doing burpees! You can also add them into ANY workout for an added cardio blast! One of my favorite ways to add burpees in is with tabatas! Another great way to add burpees into your workout is to do them for a warm up! They are definitely going to get your heart PUMPING!
Tabata Workout
This quick burpee workout will be a total of 3 sets. 2 different burpees per set (4 cycles of one burpee then move onto the next). 6 different types of burpees. 13 minutes of cardio, therefore this means 4 minutes for each tabata, 30 second rest in between each set!! As a result, you will be done! (ok.. Under 20 minutes with warm up and cool down!) Most of all, please make sure you cool down afterward! Your heart rate will be very high and you want to bring it down slowly before laying down (in exhaustion)!
You can do this! You may even come to love burpees as much as me… Or maybe not hate them as much as you currently do.. 😉
Each burpee is a little different which will keep things fun! Yes, I am saying fun a lot this post! To me burpees are fun! They are hard but are definitely worth it.
Here’s a look at all the burpees!
Tabata #1
Traditional Burpee
- First, start standing with feet hip width apart
- Then squat down low with hands on floor in front of you
- Push your legs out directly behind into high plank
- Do a push up
- Jump legs back towards hands
- Pushing through heels and jump straight up
- Repeat
Double Burpee
- First, start standing with feet hip width apart
- Do a squat
- Then stand back up
- Squat down low with hands on floor in front of you
- Push your feet out directly behind into high plank
- Jump feet in towards hands
- Push your feet back out into high plank
- Do your push up
- Then do another push up
- Jump feet in towards hands
- Push your feet back out into high plank
- Jump feet back towards hands
- Pushing through heels and jump straight up
- Try to land softly
- Pushing through heels again and jump straight up
- Repeat
Tabata #2
One Leg Burpee
- First, start standing with feet hip width apart
- Then squat down low with hands on floor in front of you
- Push legs out directly behind into high plank hovering left leg above the ground
- Jump legs back towards hands
- Pushing through heels and jump straight up
- Repeat with right leg hovering above the ground
One Arm Burpee into Lunge
- First, start standing with feet hip width apart and right hand on hip
- Then squat down low with left hand on floor in front of you
- Push your legs out directly behind into high plank
- Jump legs back towards hands
- Pushing through heels and jump into lunge with right leg in front
- Repeat with the other side
Tabata #3
180 Burpee
- First, start standing with feet hip width apart
- Next, squat down low with hands on floor in front of you
- Push your legs out directly behind into high plank
- Jump legs back towards hands
- Pushing through heels and jump straight up turning 180 degrees
- Repeat
Up Down Burpee with Tuck Jump
- First, start standing with feet hip width apart
- Next, squat down low with hands on floor in front of you
- Push your legs out directly behind into high plank
- Lower down into low plank, one arm at a time (Plank Up Down)
- Raise yourself back up into high plank
- Jump legs back towards hands
- Pushing through heels and jump with legs tucked up
- Repeat
As you can tell, I have taken out the push up in 4 of the burpees. The last burpee has a plank up down but hey, no push ups! YES! Which makes these not look that bad…
Looking to follow with pictures or pin it to your Pinterest board to look at later? See below!
I am so excited to do this workout with you. I think you will love it as much as I do!
WOW! You make burpees look so easy!
Thank you so much! It takes a lot of practice! 🙂
Ugh, burpees are the worst! But they’re so effective! Seriously, thanks for sharing this. I need to incorporate more burpees into my day. Just a few of them can make a huge difference.
Looks like a great work out to mix things up a bit!
You made it look so easy!! I really need to set aside time for me to work out. Kid free won’t happen but I need to involve them I guess! http://Www.becomingschultz.com
Love it!!
Burpees have overtime become one of my favourite moves. It was CRAZY challenging at first but when your body gets more fit and more used to them they are really a blast to do! My quads and hamstrings always thank me for doing them hehehe. Same for mountain-climbers. LOVE your blog!
Thanks so much! Burpees are definitely my favorite move!!
So cool! I had forgotten all about burpees and am going to restart thanks to your videos with all the neat variations.
They are so fun! Thanks for checking it out!
I never knew there were so many ways to do a burpee! And I love, love, love that you’ve included gifs to show how it’s done. The hardest part of trying to do a workout I’ve found online is usually just trying to figure out how to do it without a demonstration. I love your blog and am definitely subscribing.
Thank you so much! Some moves are just better in GIF form! I like to use them on my cardio workouts! Thanks for subscribing!