Burpee Workout – 05 Best Ultimate Bodyweight Exercises to Get Fit

The Burpee workout is the ultimate bodyweight exercise to get fit, you love them or you hate them. But they are the king of bang for your Buck bodyweight workouts, hitting legs, abs, chest and your lungs.

Burpees are bit challenging exercises that work on major muscle groups in your body. If you’re looking to build endurance and strength then burpee workout may help you and also boost your cardio fitness and burn your calories.

So, here you will find out everything you need to know about burpee workout, benefits of burpee, how to do a burpee safely and correctly and 5 best burpee workouts, read the article till the end.

What is a Burpee Workout?

Burpee workouts are a full body exercise that consists of planks Followed by a jump squat. Also known this exercise as a squat thrust and it is a full body workout used in strength training.

Burpee workout is also used to test strength and ability in the Navy and Army.

What are the Benefits of Burpees?

What are the Benefits of Burpees

Burpees are a very popular exercise as they give many benefits. The burpees are the ultimate full-body exercise, it’s not only cardio exercise, nor one which just builds your muscle, It’s a total combination of both.

It’s very popular amongst military forces, Cross fitters, sports teams and school gym classes. Because just a simple movement tests your aerobic capacities and strength.

So, below are listed a few benefits of burpees that come from doing burpees.

Increase Strength

Doing Burpees can increase your strength, because burpees are a full body and strength training exercise, it will work on a variety of lower body and upper body muscles.

Doing Burpees is a perfect combination for fitness and strength, it needs to go hand in hand. You can start doing it slowly and then you can increase your raps.

Burns Calories:

Burpees can burn calories, most people can do 15 to 20 burpees in a minute and can burn 10 to 15 calories.

By doing burpees for 15 to 20 minutes, a person can burn 150 to 250 calories. If you do it at a higher intensity, you will burn more calories.

Burn Fat

You can burn fat by doing burpees, because these exercises are so intense, and study showed that by doing burpees can burn up to 50 % more fat than other exercises.

Give Full Body Workout

Because these workouts are calisthenics exercises, they use your body weight for resistance. This exercise focuses on a full-body workout that helps to build endurance in the upper and lower body and build muscle strength.

Boosts Your Cardio Fitness

Burpees can boost your cardio fitness, burpees are one type of cardio workout.

It’s free, Convenient and Portable

This is totally free, you don’t need to buy fitness equipment to do burpees. Just need your own body weight and enough space to do it.

You can do burpees anywhere, on the road, in the home, in a hotel room.

How To Do A Burpee

How To Do A Burpee

It’s very important to do burpees in correctly before going to do more reps, also it’s very important to get the right technique.

To perform a basic burpee, just follow these below steps

  • Start in a squat position with your back straight and your feet shoulder width apart..
  • Lower your hands to the floor.
  • Kick your feet back with weight on your hands to get in the push up position.
  • Keep your body straight from head to heels..
  • Return your feet back to the squat position.
  • Jump up quickly as high as possible.

Try to repeat several reps to get lungs working.

5 Best Burpee Workouts

There are many burpee exercises and workouts. Here we are listed 5 best burpee workouts that you can do with various methods of resistance.   

01. Burpee with Dumbbells

Burpee with Dumbbells

  • Start this workout in a squat position with a dumbbell in each hand.
  • Lower your weight to the floor with the dumbbells beneath your shoulders and do the push up.
  • Now, jump up and land softly.
  • Repeat this exercise as many as you can do in 5 to 10 Minutes

02. Burpee with Medical Ball

Burpee with Medical Ball

  • Start this exercise in a squat position, holding the Medical ball.
  • Get into a push-up position while holding the medical ball.
  • Bring both knees towards your chest and then jump while lifting the ball above your head.
  • Lower it to the floor and repeat this.
  • Repeat this exercise as many times as you can in 5 to 10 Minutes.

03. Classic Burpee

Classic Burpee

  • Start this exercise with standing tall, back straight.
  • Jump up into the air, then lower your hands to the ground and your leg back like plank position.
  • Immediately your legs forward, like you’re in a crouching position, Now, jump straight up.
  • Repeat this exercise as many times as you can in 5 to 10 Minutes.

04. Burpee Box Jump

Burpee Box Jump

You just need a box to do this exercise,

  • Stand in front of the box in a straight position, back straight.
  • Place your hands on the box and do push ups.
  • Jump up on the box instead of jumping into the air.
  • Land smoothly on the floor, and get ready for the next repetition.
  • Repeat this exercise as many times as you can in 5 to 10 Minutes.

05. Split Leg Burpee

  • Place your hands on the floor, then jump back both feet into the push up position.
  • Lower your chest to the floor.
  • Push one leg forward into the lunge position, stand up and jump into the air.
  • Repeat this exercise by using both legs with each rep.
  • Repeat this exercise as many times as you can in 5 to 10 Minutes.

QNA’s on Burpee Workout

  • How Many Burpees is a Good Workout?

    If you’re performing a1 burpee every three to four seconds, then you can complete 16 to 20 burpees per minute. Can you do as much as you can do it in 5 to 10 minutes.

  • What is Burpees Exercise Good for?

    With Burpees, you can focus on full-body exercise that will aim to build muscle strength and endurance, in both lower and upper body. A standard burpees exercise can strengthen the muscles in your hips, legs, buttocks, arms, chest, shoulder and abdomen.  


If burpee workout is not part of your life, then implement above 05 burpee workouts into your workout routine. By doing burpees you will get fit, boost your strength and lose weight.

Like any workout, burpees are also effective if you do them safely and correctly. You can start doing it slowly with a few reps, then you can start doing it with adding more reps.

If you don’t know how to do a burpee then ask a personal trainer to help you. Also take advice from a doctor to make sure that burpees are safe for you.

Hopefully, you like this article, if you have any questions and any suggestion kindly put them in the comment box below. 

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