Burpee Variations for Brutal Cardio Workouts

Nobody likes burpees. That is precisely why they work. The burpee is the single most effective bodyweight conditioning exercise because it trains your entire body through a full range of motion while driving your heart rate through the roof. No equipment needed - just floor space and the willingness to suffer.

Here are ten burpee variations ranked from easiest to hardest, plus how to programme them into your cardio sessions.

1. Step-Back Burpee (Beginner)

Instead of jumping your feet back into a plank, step one foot back at a time. At the bottom, step your feet forward one at a time, then stand up. No jump at the top.

This is your starting point if regular burpees wreck your lower back or you are severely deconditioned. I use this with new clients who have not exercised in years - common with desk workers in KL who finally decide to get moving.

Target: 3 sets of 8-10 reps with 60 seconds rest.

2. No Push-Up Burpee (Beginner-Intermediate)

Standard burpee movement - squat down, jump feet back to plank, jump feet forward, stand and jump. Skip the push-up at the bottom. This keeps the pace faster and reduces upper body fatigue.

Target: 4 sets of 10 reps with 45 seconds rest.

3. Standard Burpee (Intermediate)

Squat down, hands on the floor. Jump feet back to a plank. Perform one push-up. Jump feet forward to your hands. Explode up into a jump with hands overhead.

This is the baseline. If you can do 15 clean standard burpees without stopping, your conditioning is decent. 25 without stopping puts you ahead of most gym-goers.

Target: 4 sets of 12-15 reps with 45 seconds rest.

4. Burpee Broad Jump (Intermediate)

Perform a standard burpee but instead of jumping straight up, jump forward as far as possible. Walk or jog back to your starting position and repeat. You need about 3-4 metres of clear space.

This variation adds a horizontal power component. Your glutes and hamstrings work harder on the broad jump.

Target: 3 sets of 8 reps with 60 seconds rest.

5. Burpee Tuck Jump (Intermediate-Advanced)

Standard burpee, but at the top, instead of a regular jump, tuck both knees to your chest. This demands more explosive power from your legs and more core engagement.

Target: 3 sets of 8-10 reps with 60 seconds rest.

6. Burpee Box Jump (Advanced)

Perform a standard burpee facing a plyo box (40-60cm height). At the top of the movement, jump onto the box. Step down and repeat. Make sure the box is stable - I have seen too many accidents with wobbly boxes at gyms.

Target: 3 sets of 6-8 reps with 90 seconds rest.

7. Single-Arm Burpee (Advanced)

Perform the entire burpee with one hand on the ground. One-arm plank at the bottom, one-arm push-up, then stand and jump. Alternate arms each rep.

This requires serious upper body strength and core stability. Do not attempt this if you cannot do at least 10 regular one-arm push-ups.

Target: 3 sets of 6 reps per arm with 90 seconds rest.

8. Burpee Pull-Up (Advanced)

Perform a standard burpee under a pull-up bar. After the jump, grab the bar and perform a pull-up. Release and drop back down into the next burpee.

This is a CrossFit staple and a full-body destroyer. Your heart rate will spike faster than any other variation.

Target: 3 sets of 6-8 reps with 90 seconds rest.

9. Double Burpee (Advanced)

Perform a standard burpee with TWO push-ups at the bottom and TWO jumps at the top. The extra repetitions per cycle make each rep significantly more demanding.

Target: 3 sets of 5-6 reps with 90 seconds rest.

10. Burpee with Devil Press (Elite)

Hold two dumbbells (8-15kg each). Perform a burpee while holding the dumbbells (they act as push-up handles). At the top, swing the dumbbells between your legs and overhead in one continuous motion - like a dumbbell snatch. This is absolute misery in the best possible way.

You can buy a pair of hex dumbbells from Decathlon in Malaysia for RM60-200 depending on weight.

Target: 3 sets of 5-6 reps with 2 minutes rest.

How to Programme Burpees Into Your Training

Option 1: Workout Finisher (5-10 minutes)

After your regular strength training, spend 5-10 minutes on burpees. Pick one variation appropriate for your level.

• EMOM (Every Minute on the Minute): Set a timer for 8 minutes. At the start of each minute, perform 5-8 burpees. Rest the remainder of each minute. As fitness improves, increase reps or choose a harder variation.

Option 2: Tabata Protocol (4 minutes)

20 seconds of burpees, 10 seconds rest. Repeat 8 rounds. Total time: 4 minutes. Total suffering: immense.

This protocol is supported by Dr. Izumi Tabata's research showing that 4 minutes of this intensity matches or exceeds the cardiovascular benefits of 60 minutes of moderate cardio.

Option 3: Burpee Ladder (10-15 minutes)

Perform 10 burpees. Rest 30 seconds. Perform 9. Rest 30 seconds. Continue down to 1. That is 55 total burpees in roughly 12-15 minutes. Go back up the ladder if you are feeling brave.

Option 4: Standalone Cardio Session (20-30 minutes)

If you are skipping traditional cardio (no treadmill, no outdoor running - understandable in Malaysia's heat and humidity), a 20-minute burpee-based circuit works:

• 1 minute burpees
• 1 minute rest (or active recovery like walking)
• Repeat 10 rounds

Modify the work-to-rest ratio as your fitness improves. Start at 1:1, progress to 1:0.5, and eventually aim for 1:0.25 (45 seconds work, 15 seconds rest).

Common Burpee Mistakes

Worming up from the bottom. Your push-up should be a proper push-up - chest to the floor, press up with a rigid torso. If your hips rise first and your chest follows, your core is too weak. Scale back to step-back burpees until your push-up form is solid.

Landing with locked knees. Absorb your jump landing with soft knees. Landing stiff-legged sends shock through your joints.

Not fully extending at the top. Stand all the way up and get full hip extension before jumping. Lazy half-reps reduce the effectiveness.

Going too fast too soon. Speed is not the goal - quality is. A clean burpee at moderate pace beats a sloppy burpee done frantically. Build technique first, then add speed.

Burpees are simple, brutal, and effective. You do not need a gym membership, fancy equipment, or perfect weather. You need about two square metres of space and 10 minutes. No excuses.