The burpee has been a cornerstone of many fitness programs for decades, and for good reason. Burpees are an engaging full-body exercise that combines a squat, push-up, and jump into one fluid movement that targets multiple muscle groups, such as the legs, arms, and core.

Even though you’ve probably seen or tried the classic burpee, you may not realize that there are many ways to do it, depending on your physical condition, current injuries, etc.

The classic version of the full burpee will get your heart pumping, your legs working and you energized.

1. Start in a standing position with your arms at your sides
2. Jump into the air and extend your arms above your head
3. Squat down and place your hands on the floor before returning your feet to a full plank position with your hands.
4. Pause briefly, return to your hands to stand up, then jump back up to complete the repetition.

The half burpee is suitable for people trying burpees for the first time or those with sensitive joints. This is a simplified variation that eliminates jumping, reducing impact on the knees and facilitating core strength and stability.

1. Start to stand up with your arms at your sides
2. Squat down, place your hands on the floor, extend your legs into a plank position and pause
3. Walk back toward your hands to return to the squat position before standing up again

The box jump burpee combines a box jump with the traditional burpee, increasing the intensity of the exercise by adding a plyometric element. It helps improve explosive power and improve coordination, balance and strength.

1. Start facing the box with your feet hip-width apart
2. Squat down and place your hands on the floor
3. Return to a plank position, then perform a pumps before moving your feet back towards your hands
4. Explode upwards into a box jump, landing gently on the platform or box
5. Go down carefully and repeat

The burpee with dumbbell variation is a great way to add extra resistance. Using dumbbells improves upper body strength and stability while engaging the core.

1. Start standing with dumbbells in each hand
2. Squat down and place the dumbbells on the floor about shoulder-width apart.
3. Return your feet to a plank while gripping the dumbbells with a neutral wrist position.
4. Do push-ups with the dumbbells and immediately jump your feet back
5. Stand up with the dumbbells and, at the top, press the dumbbells overhead to complete the movement.

This one takes the traditional burpee and adds a pull up to the mixture. You will target all of the muscles in your back as well as the upper and lower body muscles used in the burpee.

1. Start under a pull-up bar
2. Get into a squat position and place your hands on the floor before returning your legs to a plank.
3. Do push-ups then jump with your feet to get up
4. At the top, jump to grab the pull-up bar and do a pull-up
5. Slowly lower your arms to full extension to complete the repetition.

The single-leg variation of the burpee adds elements of stability, balance, and coordination, making it a great progression from the traditional burpee.

1. Stand on one leg, balancing
2. Get into a squat position and place your hands on the floor while balancing on one leg.
3. Return your leg to a plank and do push-ups.
4. Jump your leg towards your hands
5. Stand up completely and jump up, while on one leg, to complete the repetition.

The bent-knee burpee adds an explosive element to the lower body for an added challenge. This activates your quadriceps, glutes, hamstrings and calves.

1. Start standing with your arms at your sides and your core tight.
2. Lower yourself into a squat position, place your hands on the floor and relax at the top. plank
3. Perform a regular burpee, but when you stand up, immediately jump up and bring your knees up to your chest.

The weighted burpee adds extra resistance and will help you burn more calories. Make sure you wear the vest properly so it doesn’t shake your body when you land after the jump.

1. Put on your weight vest, keeping your body tight and your hands at your side.
2. Squat down and rest your legs on a high plank.
3. Perform push-ups and return to the starting position before returning to the top to complete the burpee.
4. Land softly with your core engaged the entire time

The burpee-lunge movement requires extra work on your glutes, hamstrings, quads, and calves, making it an effective variation for those who want a lower-body burn. This one will also challenge your stability and coordination.

1. Start in a standing position with your body tight and lower into a squat position.
2. Place your hands on the floor and jump into a high plank.
3. Pause for a moment, do push-ups, then step your feet back to stand up
4. Step forward into a lunge with one leg and alternate sides to complete the sequence.

The Superman burpee adds an extra element by incorporating a stability challenge during the plank phase. It targets your back, shoulders and core muscles.

1. Begin to stand up, then lower into a squat position.
2. Place your hands on the floor and relax on a plank
3. Lower your body into push-ups, keeping your core tight and your back flat.
4. In plank position, extend your arms and legs like Superman
5. Jump your feet toward your hands and finish the burpee by jumping explosively

This type of burpee improves agility, coordination and stability. When jumping from side to side, be sure to stay light and land on your tiptoes.

1. Start standing and immediately lower to a squat position
2. Place your hands on the floor and rest your feet on a plank.
3. Do a push-up, walk your feet back toward your hands, then immediately jump sideways, once to the right and once to the left.

If you want an additional basic commitment and cardiothe burpee to mountain climber is the choice you need. Make sure that when you are mountain climbing, your hips stay down so that your back is parallel to the ground. As always, keep that core tight.

1. Start standing with your core tight and do a squat.
2. Place your hands on the floor and extend your legs back to form a high plank.
3. Perform push-ups, then do 5 to 10 mountain climbers, bringing your knees toward your chest and alternating in rapid fire.
4. Jump your feet back, stand up and explode to complete the burpee

This burpee challenges your explosiveness, coordination and stability. You will use your leg and core muscles more during this variation. Make sure you land softly when performing a plyometric exercise.

1. Start in a standing position with an athletic stance and move into a squat.
2. Place your hands on the floor and relax on a plank
3. Do push-ups, jump back, then explode into a star jump, jumping with your arms and legs spread wide.
4. Land gently on the balls of your feet in an athletic position

The jumping jack burpee is a challenging aerobic version of the regular burpee. It trains your cardiovascular system while facilitating the usual muscle groups targeted by the burpee.

1. Squat into a standing position, place your hands on the floor, and rest on a plank.
2. Do push-ups and do a jumping jack on your way up to complete the rep.

The burpee with a medicine ball is a great way to add an extra element of stability. Be careful when doing this one so the ball doesn’t slip and you lose your grip.

1. Start standing with a weighted medicine ball, then place the ball on the ground as you squat.
2. Extend your legs and feet back while holding the ball and do push-ups with your hands on the ball, making sure to go slowly and in a controlled manner.
3. Jump your feet back, stand up, then lift the ball above your head as you jump to complete the repetition.

Shoulder taps are a common core exercise that can easily be combined with the burpee. They challenge your pelvic and core stability while working your entire upper body.

1. Start standing, squat down and place your hands on the floor.
2. Return your feet to a plank, perform push-ups, and tap each shoulder with the opposite hand at the top of the plank.
3. Jump your feet back and explode upward to complete the burpee

These 16 variations of burpees will keep you busy. They are effective in targeting the upper, lower body and cardiovascular system.

When performing a new exercise, it’s essential to pay attention to your form and practice each repetition deliberately before throwing them into a high-intensity workout.

Be sure to activate your core and perform a proper warm-up to ensure your muscles are activated and ready for the challenge ahead.