TO TRY DURING  YOUR NEXT WORKOUT

BURPEE VARIATIONS 

8

BENEFITS OF THE BURPEE 

✔️ Strengthens your muscles  ✔️  Great cardio exercise  ✔️ Exercise efficiency  ✔️ No equipment needed! 

ARE YOU READY TO TAKE YOUR BURPEE TO THE NEXT LEVEL? 

Try these 8 different burpees into your next workout (including modified variations). 

4 COUNT MODIFIED BURPEE 

Modified Burpee: Step or walk the feet in for a low impact option! 

6 COUNT MODIFIED BURPEE 

Modified Burpee: Same as the 4 count burpee - add a push-up at the bottom for extra chest work. 

4 COUNT BURPEE

Known as your regular BURPEE - plank to squat jump at the top! 

6 COUNT BURPEE

Known as your regular BURPEE - plank to squat jump at the top & a push-up at the bottom. 

BURPEE + 4 MOUNTAIN CLIMBERS 

Adding 4 mountain climbers at the bottom will increase the heart rate and engage the core! 

BURPEE + JUMPING JACK 

Burpee to a jumping jack at the top will push your power and cardio to the next level! 

BURPEE + 4 PUNCHES 

This burpee variation engages the upper back (lats & deltoids) by incorporating front jabs. 

BURPEE + SUPER HUMAN 

This burpee variation focusses on strengthening the back and. core muscles! 

QUICK BURPEE WORKOUT 

SHORT ON TIME: try this quick and effective burpee workout! ----> 

EMOM:

✔️  4 Count Modified Burpee   ✔️  6 Count Modified Burpee   ✔️ BURPEE  ✔️ 6 Count Burpee ✔️ Burpee + Mountain Climbers  ✔️ Burpee + Jumping Jack  ✔️ Burpee + 4 Punches  ✔️ Burpee + SuperHuman 

every minute on the minute 

Set your timers for 8 minutes total. Throughout each minute you will perform a total of 10 reps of that burpee. 

The burpee burns serious calories & can be done in multiple variations. Try them in your next workout! 

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