Burpees are great for building strength and endurance and boosting your cardio, but if you find them too easy, it’s time to step it up with some variations that will challenge your fitness even further. Here are four ways to make burpees more challenging:
1 Add a push-up after the plank. Push-ups target your chest, triceps, and shoulders and engage your core, taking your burpees to the next level.
2 Incorporate a tuck jump after the squat. Tuck jumps help to improve explosive power and work your lower body muscles like quads, glutes, and calves.
3 Use dumbbells. Holding dumbbells while doing a burpee will increase your upper body and core strength. You can have the dumbbells while performing the push-up or during the jump while keeping your arms at your sides.
4 Box-jump burpees. Incorporating a box jump into a burpee will increase the intensity and add an extra challenge to your leg muscles. Start by doing a burpee, then on the leap, jump onto a box or step rather than straight up.
Pro tip: Before trying advanced burpee variations, make sure you have mastered the basic burpee form. Always prioritize proper form over adding more difficulty to the exercise.
Add a Push-Up
Burpees are an effective full-body workout that can help to build strength and power. When done correctly, burpees can burn serious calories and increase your heart rate. But if you’re looking for a challenge, add a push-up to the burpee exercise to make it more difficult.
This article will discuss how to increase the difficulty of burpees by adding a push-up.
Proper Push-up Form
The proper push-up form is essential to avoid injury and maximize the benefits of this classic exercise. To do a push-up with the correct format, follow these steps:
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Keep your core tight and glutes engaged, and maintain a straight line from your head to your heels.
Lower your body towards the ground by bending your elbows to a 90-degree angle.
Push yourself back up by straightening your arms, keeping your elbows close to your body.
Repeat for desired reps or time under tension.
Add a push-up in the middle of the movement to make burpees more challenging. After the jump back and before the jump up, lower yourself into a push-up and then back up to complete the training. This variation will increase the difficulty of the exercise and target your chest, triceps, and shoulders more effectively.
Pro-tip: If you are a beginner or need more confidence about your form, start with modified
push-ups with your knees on the ground and gradually progress to full push-ups.
Adding a push-up to burpees is a great way to make the exercise more challenging, but it’s important to take safety precautions to prevent injury.
Here are some safety tips to keep in mind when doing push-up burpees:
- Warm-up: Do a light introduction before beginning any exercise to get your muscles ready.
- Proper Form: Maintain good form while doing the exercise. Keep your core tight, your back straight, and your arms shoulder-width apart. Land softly to avoid putting too much pressure on your joints.
- Suitable surface: Do push-up burpees on a soft surface like a yoga mat or carpet to prevent slipping and avoid putting too much pressure on your joints.
- Limit Repetitions: Don’t overdo it when doing push-up burpees. Start with a small number of repetitions and gradually increase.
- Remember that the key to any exercise is maintaining proper form and listening to your body. If you feel any pain stop the practice immediately.
- Pro tip: Consult a fitness professional or a healthcare provider before starting any new exercise routine, especially if you have any underlying health concerns.
Benefits of Adding a Push-up to Burpee
Adding a push-up to your burpee routine is a great way to make your workout more challenging and gain additional health benefits.
Here are some benefits of adding a push-up to your Burpee:
1. Upper body Strength: Adding a push-up to Burpee helps to build upper body strength, especially in the chest, triceps, and shoulders.
2. Full-Body Workout: Burpees already work multiple muscle groups, such as the arms, legs, and core. Adding a push-up increases the intensity, leading to a more full-body workout.
3. Cardiovascular Health: Burpees are known for being high-intensity working, which increases your heart rate. Adding a push-up can increase the intensity and improve cardiovascular health.
4. Calorie Burn: Burpees with push-ups burn more calories than regular burpees, which means you will see results quickerAddingng a push-up to your Burpee can help you maximize your workouts and promote overall health and fitness.
Pro tip: When adding a push-up to your Burpee, maintain proper form to prevent injury and engage the correct muscle groups.
How Do you Do a Burpee
One of the best ways to make burpees more challenging is to incorporate jump tucks into your routine. Jump tucks are a move that requires you to jump up and tuck your knees into your chest as you jump. This will add a dynamic element to your burpees and help you build strength and endurance.
Let’s take a closer look at how to perform jump tucks properly.
Proper Jump Tuck Form
Proper jump tuck form is essential to get the most out of your burpees and to avoid any potential injuries.
Here is how to perform a jump tuck properly:
First, start in a standing position with your feet hip-width apart.
Lower yourself down into a squat position while keeping your back straight.
Place your hands on the ground before you and jump your feet back to a plank position.
Immediately jump your feet back to the squat position.
From the squat position, jump up vertically as high as possible, tucking your knees into your chest.
Extend your legs and land on the balls of your feet, and repeat the process.
It is crucial to maintain proper form throughout the movement, engage your core muscles, and land softly to avoid any impact injuries.
Pro tip: Start by incorporating jump tucks into your burpee routine once you have mastered the basic form to make your workout more challenging.
Incorporating jump tucks in your burpee routine can add a new level of challenge to your workout. However, taking certain safety precautions to prevent injuries and ensure effective training is important.
Here are some tips:
- Warm up your muscles before jumping into burpees to decrease the risk of injuries.
- Start with basic burpees before progressing to adding jump tucks. It is essential to have proper form and technique while performing basic burpees first.
- Choose the right burpee surface – a flat and non-slippery surface is ideal.
- Wear appropriate athletic shoes with a good grip to avoid slipping or twisting an ankle.
- Maintain a proper form while landing the jump tuck to prevent knee and back injuries. Land softly on the balls of your feet with your knees slightly bent, and engage your core and leg muscles.
- Increase the intensity of your workout gradually over time. Don’t push yourself too hard too early.
- Cool down and stretch at the end to avoid muscle soreness and prevent injuries.
By taking these safety measures, you can ensure a safe and effective workout while incorporating jump tucks into your burpee routine.
Benefits of Adding Jump Tucks to Burpee
Adding Jump Tucks to Burpees offers an added level of intensity and agility to your workout routine. This makes them popular for those looking to increase their fitness levels and challenge their bodies.
Jump Tuck’s work by engaging your quadriceps, glutes, calf, and core muscles and improving your overall cardiovascular fitness. By incorporating them into your Burpee routine, you’ll be able to increase the number of calories burned and strengthen your lower body muscles.
To execute this exercise, perform a standard Burpee, but instead of a standing jump, jump up and tuck your knees into your chest, keeping your arms at your sides. Once you land, return to a crouching position and perform the next Burpee.
Pro Tip: Focus on landing softly and quietly to reduce the impact on your knees and avoid any potential injuries.
Use a Weighted Vest
Burpees are a great full-body exercise that can give you a great workout in a short amount of time. However, if you want to challenge yourself even further, adding a weighted vest to your burpee routine can add an extra level of difficulty and challenge.
Let’s look at how to use a weighted vest to make burpees more challenging.
Choosing the Right Weight
Using a weighted vest effectively makes burpees more challenging, while choosing the right weight is crucial.
Here’s how to choose the right weight for your weighted vest:
Start with a vest that weighs around 5-10% of your body weight.
As you become more comfortable with the weight, gradually increase it to 10-15% of your body weight.
Avoid using a too-heavy vest, as it can lead to injury and hinder your performance.
Remember to control your movements and maintain proper form throughout your burpee routine.
Using a weighted vest can add extra resistance and increase the intensity of your workouts.
Pro Tip: Invest in a good quality weighted vest that can be easily adjusted to suit your needs.
When it comes to making burpees more challenging, adding a weighted vest is a great option, but taking safety precautions during your workout is important.
Here are some tips to keep in mind:
- Choose a vest that fits properly and isn’t too heavy. Start with a weight that feels comfortable and increase gradually over time.
- Warm up properly and do some dynamic stretches before putting on the vest.
- Keep your form in check throughout the workout. Refrain from sacrificing proper form for extra weight, which can lead to injury.
- Hydrate before and during your workout, as wearing a weight vest can increase your body’s temperature and make you sweat more.
- Be mindful of the surface you’re exercising on. A weight vest can add extra pressure on your joints, so it’s important to exercise on a surface that provides good support.
With these safety precautions in mind, incorporating a weighted vest can help you take your burpee workout to the next level.
Benefits of Using a Weighted Vest for Burpee
A weighted vest during a burpee workout can significantly benefit your fitness routine. Not only does it increase the overall intensity and challenge, but it also targets a wider range of muscles and can improve your cardiovascular health.
Here are some benefits of using a weighted vest for burpees:
Increased Resistance: The added weight of the vest means your body has to work harder to complete the Burpee, making the exercise more challenging and effective.
Greater Calorie Burn: The more work your body does, the more calories you burn. Weighted vests increase the workload on your muscles, leading to higher caloric expenditure.
Improved Strength and Endurance: The resistance provided by the vest can help build strength and endurance in your muscles over time, leading to better overall fitness and athletic performance.
Better Cardiovascular Health: The increased intensity of the exercise provided by the weighted vest can lead to improved heart health and cardiovascular endurance.
Using a weighted vest during burpees is an effective way to ramp up your fitness routine and challenge your body in new ways. However, it is essential to start with a lighter weight and gradually work your way up to prevent injury.
Do Burpee Broad Jumps
The Burpee is a classic exercise that will challenge and give you a great workout. If you want to make your burpees more challenging, try adding broad Burpee jumps to your routine. These jumps will have your heart pumping and work your muscles even harder.
Read on to learn more about the benefits of adding broad Burpee jumps to your Burpee routine!
Proper Burpee Broad Jump Form
If you want to make your burpees more challenging, incorporating a proper burpee broad jump form can help you achieve that. Here are the steps to get it right:
1. Start by standing with your feet shoulder-width apart and arms by your sides.
2. Crouch down and place your hands before your feet.
3. Jump your feet back into a push-up position, then quickly jump them forward again towards your hands.
4. From there, explode upwards, jumping as far forward as possible while extending your arms and legs.
5. Land softly on both feet and repeat.
Pro tip: Keep your core engaged and maintain a consistent tempo throughout the movement to maximize the challenge to your cardiovascular system and leg muscles.
Burpee broad jumps are a great exercise to challenge yourself, build strength and endurance, and burn calories. However, it is essential to take some safety precautions to avoid injury and ensure that you perform this exercise safely and effectively.
Here are some tips to follow:
Warm-up: Before starting any exercise, it is vital to do some warm-up exercises to increase your heart rate and blood flow and prevent injury.
Use proper form: Ensure that you maintain good shape while doing broad Burpee jumps, including keeping your chest up, engaging your core, and landing softly on the balls of your feet.
Wear proper gear: Wear comfortable and supportive sneakers and workout clothes to ensure that you can move freely and comfortably.
Start slowly: If you are new to burpee broad jumps, start with a few reps and gradually increase the number as you get more comfortable.
Listen to your body: If you feel pain or discomfort while doing this exercise, stop immediately and seek medical attention if necessary.
Following these safety precautions can make burpees more challenging while keeping yourself safe and healthy.
Benefits of Burpee Broad Jumps
Burpee broad jumps are an excellent full-body exercise that combines the benefits of two exercises: burpees and broad jumps, which can take your workout to the next level. Here are the top benefits of Burpee Broad Jumps:
- Increased cardiovascular endurance: Since this exercise involves jumping, it spikes up your heart rate, making it perfect for cardiovascular endurance.
- Improved coordination and agility: Burpee Broad Jumps require coordination between jumping and rolling into a burpee. This move enhances your coordination and helps with your skill.
- Full-body workout: Burpee Broad Jumps engage your entire body from your head down to your toes, making it a great full-body activity.
- Challenging: Burpee Broad Jumps can be challenging, and they push you out of your comfort zone, providing a more demanding workout.
So, if you want to make your Burpees more challenging, incorporating Burpee Broad Jumps in your workout will help you to achieve your fitness goals faster.
Add a Knees to Chest Movement
Burpees are a great full-body exercise that can help you build strength and endurance. But if you want to make them more challenging, add the knees-to-chest movement to the practice. This will emphasize your core and leg muscles and give you a more intense workout.
We’ll cover how to add this movement to the standard burpee exercise and provide some tips for getting the most out of your workout.
Proper Knees to Chest Form
The proper knees-to-chest form is essential to make burpees more challenging and effective. Here’s how to perform this movement:
Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
Engage your core and jump your feet in towards your chest.
Keep your hands firmly planted on the ground and your shoulders directly over your wrists.
Lift your hips and round your spine to bring your knees close to your chest.
Hold the contraction for two seconds, then jump your feet back to the starting position.
Repeat for the desired number of reps.
Pro Tip: Add a push-up after jumping back to the high plank position to make this movement even more challenging.
Doing the knees-to-chest movement is a great way to make burpees more challenging, but following safety precautions to avoid injuries is essential.
Here are some safety tips for doing burpees with knees to chest:
1. Make sure you have enough space to move freely without bumping into anything.
2. Warm up properly to prepare your muscles for the workout, including jumping jacks, lunges, and arm circles.
3. Wear comfortable workout clothes and shoes that provide adequate support and traction.
4. Start with the basic Burpee before adding the knees-to-chest movement.
5. If you have any pre-existing injuries or health conditions, consult a doctor before burpees or any other high-intensity workout.
By following these safety precautions, you can avoid injuries and get the most out of your workouts, making burpees with knees-to-chest movement challenging and effective.
Benefits of Adding Knees to Chest Movement to Burpee
Adding a knees-to-chest movement to a burpee is a game-changer that can take your workout to the next level. Some benefits include increased core strength, improved flexibility, and an added challenge to your fitness routine.
To execute the move, start standing, drop into a squat, and kick your feet back into a plank position. Do one push-up, and then bring both knees to your chest while jumping up as high as possible. Land in the squat position and repeat the entire sequence.
This move works your glutes, legs, and core and increases your heart rate, giving you a much more intense workout. Pro tip: Start with a modified version of the Burpee and work up to adding the knees-to-chest movement for maximum effectiveness.