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8 Crazy-Awesome Twists on Classic Burpees

  • Atomic Burpee

    This move is perfect for someone who feels like they're ready to graduate from burpee beginner, but doesn't want to stray too far from the standard move. Squeezing in a sit-up after your jump will zone in on your middle to get you on the fast track to rock-hard abs.

    Targets back, shoulders, chest, abs, butt, and legs

    • Lie down on your back, keeping your legs straight with your arms bent behind your head.
    • Do a sit-up, but instead of lowering back down to the ground, jump to a standing position.
    • Next comes the burpee. Jump down into a push-up position, complete a push-up, jump up to a squat, and jump straight up toward the ceiling.
    • Do 1 to 3 sets of 10 reps.
  • Iron Burpee

    Build up your burpee by adding a sumo-like squat paired with some light weights for a booty burn that'll put your usual lunge sessions to shame.

    Targets shoulders, arms, abs, butt, and legs

    • Stand with feet wider than shoulder-width apart, holding a dumbbell in each hand, and lower into a deep squat; curl weights to chin level, palms facing each other.
    • Place dumbbells on floor in front of feet, maintaining grip on handles throughout, then jump feet behind you into full plank position.
    • Jump feet forward to outside of hands and rise up into a deep squat. Quickly extend arms out to sides at shoulder level, palms down. Return dumbbells to floor and repeat.
    • Start with 12 to 15 reps.
  • Single-Leg Burpee

    Test out the TRX straps at your gym for this burpee-plank-push-up combo. And since only one foot is strapped in at a time, you don't need to stress about having to go full Cirque du Soleil (or taking a tumble) in front of a crowd.

    Targets shoulders, chest, arms, abs, butt, and legs

    • Use one strap, adjusting it so handle hangs about a foot from floor; make sure there are a couple of feet of clearance behind TRX.
    • Stand a few inches from TRX, facing away; bend right knee and place right foot through loop behind you, arms by sides.
    • Balancing on left leg, crouch down and place palms on floor in front of you. Jump left foot behind you to get into full plank position, right foot suspended in loop, left foot elevated next to right.
    • Do a push-up, returning to plank.
    • Step left foot on floor under chest and drive through left heel to stand up.
    • Do 10 reps. Switch sides, repeat. Do 2 sets.
    • MAKE IT EASIER: Skip the push-ups.
    • MAKE IT HARDER: Jump up after you stand.
  • Combat Burpee

    The jabs added to this burpee focus on your arms much more than the classic burpee does. Keep this in your arsenal to tone your biceps and triceps with a fast one-two punch.

    Targets back, shoulders, chest, biceps, triceps, abs, butt, and legs

    • Start with left foot staggered in front of right, and fists in front of chest.
    • Do 4 punches, alternating hands, then crouch down and place palms on floor in front of feet.
    • Jump feet back into plank position, then do a push-up.
    • Jump feet forward toward hands and stand up, returning to staggered stance (try to switch foot position for second half of reps). Repeat.
    • Do 20 reps.
    • MAKE IT EASIER: Skip the push-up.
  • Burpee Box Jump

    Take your body to the next level with a plyo box. Try to explode off the ground and onto the box to trim and tighten up your thighs, calves, and glutes. (Hint: Keeping your core engaged will help make this one easier.)

    Targets arms, abs, butt, and legs

    • Stand behind box and squat, placing palms shoulder-width apart on floor in front of feet.
    • Jump feet back into full plank position.
    • Quickly jump both feet forward near hands.
    • From squat position, jump onto box (step closer to box first if necessary).
    • Jump back down from box and repeat.
    • Do 14 reps.
  • Side Burpee

    Take your burpee off dry land and do this exercise before you dive into your laps. This move is perfect for strengthening your abs, which in turn will perfect your freestyle form.

    Targets abs, obliques, hips, and legs

    • Stand with feet hip-width apart, holding a dumbbell in each hand.
    • In deep end, hold on to edge of pool with right hand so that body is perpendicular to edge; tuck knees into chest to place both feet flat (right stacked above left) against side wall of pool as high as possible.
    • Maintaining hand grip throughout, jump feet off wall and extend legs as you engage abs to bring body as parallel to surface as possible in a side-plank position (left hip now stacked above right). Return to tuck and continue for 1 minute.
    • Switch sides and repeat for 1 minute.
  • Walkout Burpee

    This move is like a complete boot camp in a single exercise—it's a trifecta of a bear crawl, plank, and burpee. Oh, and did we mention dumbbells are involved? You'll be feeling this one the next day (good thing the full-body firm-up you'll also get will be well worth it).

    Targets shoulders, arms, abs, butt, and legs

    • Stand with feet hip-width apart, holding dumbbells with arms by sides.
      • Gripping dumbbells throughout, walk hands out into plank position, body balancing on hands and feet with arms extended. (Dumbbells are on ground with palms facing each other.)
      • Jump feet forward toward hands, then jump up, quickly bringing weights in front of shoulders (elbows bent by sides) then pressing them overhead.
      • Lower weights to shoulders then down by sides to complete 1 rep. Repeat.
      • Continue for 1 minute.
  • Burpee Push-Up Jack

    This sneaky stomach sizzler will work your abs from front to back, thanks to the horizontal jumping jack tacked on at the end. Chances are you'll feel a little shaky your first couple of sets—but that just means you're doing it right.

    Targets shoulders, chest, arms, abs, butt, and legs

    • Stand with feet hip-width apart, arms by sides.
    • Lower into a squat, placing palms on floor in front of feet, then jump feet behind you into a full plank position with feet together.
    • Bend elbows to lower chest toward floor as you hop feet out wider than shoulder width (as if you're doing a jumping jack).
    • Push up to return to plank as you jump feet back together.
    • Jump both feet forward to outside of hands and quickly return to standing; repeat.
    • Continue for 1 minute.
    • MAKE IT EASIER: Skip the push-ups as you jump your feet out.