Burpees are a type of full-body workout that has been gaining ground in recent years. This article will explore the various benefits and challenges of Burpee WOD (workout of the day), an increasingly popular form of exercise. The Burpee WOD is an intense exercise routine made up of several burpee exercises done in succession, with some variations included for those looking for a more customized approach.
What are Burpees?
Burpees are a full-body exercise that combines strength and cardiovascular elements. It is considered one of the most effective exercises for building strength and cardiovascular endurance. The basic burpee consists of four steps: start in a standing position, lower into a squat position, place your hands on the ground, jump your feet back into a plank position, then jump your feet forward to return to the squat position and finally jump up into the air with arms overhead.
Burpees can be modified for any fitness level by changing the number of repetitions or adding weight. For example, you can add weights (such as dumbbells) to increase intensity or perform fewer reps to make it easier. Additionally, you can modify the burpee by omitting the jumping portion or adding additional movements such as mountain climbers or push-ups.
Benefits of the Exercise
burpees WOD is a full-body exercise that can be done anywhere, with no equipment needed. This makes them an ideal exercise for people who want to stay fit without having to buy or use any special equipment.
The main benefits of burpees include improved cardiovascular health, increased strength and endurance, and improved body composition. Doing burpees regularly can help you improve your heart health by increasing your heart rate and strengthening your heart muscles. Additionally, they help build muscle and burn fat, leading to improved body composition and overall physical fitness.
Finally, burpees are great for improving coordination and balance. By performing the different steps of the burpee in quick succession, you can practice coordinating different parts of your body while also maintaining balance. This helps with overall athleticism and agility, making it easier to perform other exercises or activities.
10 Variations of Burpees WOD
The burpees WOD is a full-body exercise that is often used in high-intensity interval training (HIIT) and CrossFit workouts. It is a challenging exercise that can be modified to suit any fitness level. Here are 10 variations of the burpee WOD:
Variation 1: Jumping Burpees
Jumping burpees are a great way to add an extra challenge to your workout. This variation of the classic burpee involves jumping up at the end of each rep, adding an extra layer of intensity. Here's how to do them step by step:
- Start in a standing position with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you.
- Jump your feet back into a plank position, then jump them back up towards your hands.
- Explosively jump up as high as you can and reach your arms overhead while you’re in the air.
- Land softly and repeat for as many reps as desired!
Jumping burpees are a great way to get your heart rate up and work for multiple muscle groups at once - plus, they're fun!
Variation 2: Push-Up Burpees
The Push-Up Burpees WOD is a variation of the traditional Burpee exercise. It is a great way to add an extra challenge to your workout and target different muscle groups. Here are the steps you need to follow in order to do a Push-Up Burpee:
- Start by standing with your feet shoulder-width apart and your hands on the floor.
- Lower yourself into a squat position, keeping your back straight and your weight in your heels.
- Place both hands flat on the floor and jump back into a plank position, ensuring that your body forms a straight line from head to toe.
- Perform one push-up, lowering yourself until your chest touches the floor before pushing back up again.
- Jump both feet forward so that they land just outside of your hands, then quickly stand up and jump into the air with arms raised above your head for maximum height.
- Perform one squat and repeat the sequence.
Variation 3: Squat Thrust Burpees
The Squat Thrust Burpee is a variation of the classic Burpees WOD. It is a full-body workout that works your chest, arms, legs, and core muscles.
- To do the Squat Thrust Burpee, start in a standing position with your feet shoulder-width apart.
- Bend down and place your hands on the ground just outside of your feet.
- Jump both feet back into a plank position.
- Then jump both feet back up to your hands and stand up straight.
- Finally, jump up into the air with both arms reaching overhead.
This variation of the burpee emphasizes explosive power and can help improve coordination and agility. It’s an effective way to get an intense workout in a short amount of time. Try adding this exercise to your regular routine for an extra challenge!
Variation 4: Tuck Jump Burpees
Tuck Jump Burpees are a great variation of the classic burpees WOD. This full-body exercise is an effective way to work your core, arms, and legs all at once.
- To do Tuck Jump Burpees, start in a standing position with your feet shoulder-width apart.
- Bend your knees and lower into a squat position, then place your hands on the ground in front of you.
- From there, jump back into a plank position and perform one push-up.
- After the push-up, jump your feet back up to your hands and return to the squat position.
- Finally, explode upwards with a tuck jump by bringing both knees up towards your chest as you jump off the ground. Land softly on both feet and repeat for the desired amount of reps.
Tuck Jump Burpees are an excellent way to challenge yourself with an intense workout that works for multiple muscle groups at once. Be sure to keep proper form throughout each rep for maximum effectiveness and safety!
Variation 5: Broad Jump Burpees
The Broad Jump Burpee is a variation of the classic burpee workout that adds an extra element of challenge and intensity. This exercise incorporates both a broad jump and a burpee, two exercises that work different muscle groups in your body. Here's how to do it:
- Start in a standing position with your feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you.
- Jump your feet back into a plank position, keeping your core tight and your back flat throughout the movement.
- Perform one push-up, then jump your feet back up to the starting position while keeping your core engaged throughout the movement.
- From here, quickly jump forward as far as you can while keeping your chest up and arms extended in front of you for balance (this is the broad jump).
- Jump your feet back to the starting position and repeat.
Variation 6: Partner Burpees
Partner Burpees are a great way to add variety to your burpee workout. The exercise involves two people working together, allowing you to challenge each other and push yourselves further than if you were doing the exercise alone.
- To do Partner Burpees, start by standing with your partner facing each other. At the same time, both of you should jump up into the air and clap your hands together above your head.
- Then, immediately drop down into a squat position while still facing each other.
- Next, jump back into a plank position and have one partner do a push-up while the other holds their plank.
- After that, both partners should jump back up into a squat position and then jump up in the air again with hands clapping above their heads.
- Finally, repeat this sequence for as many repetitions as desired.
Partner Burpees can be an effective way to add intensity to your burpee workouts and make them more fun at the same time!
Variation 7: High Knees
The burpee WOD is a great full-body exercise that can be modified to suit your fitness level.
- To do the high knees variation, start by standing with your feet hip-width apart. Reach down and place your hands on the floor in front of you.
- Jump your feet back into a plank position, making sure to keep your core engaged throughout the movement.
- From here, jump both feet forward towards your hands and then explosively jump up while bringing both knees up towards your chest (this is the high knee part).
- When you land, immediately drop back down into the plank position and repeat for desired reps.
This exercise is great for building strength and power in the lower body as well as improving coordination and agility. It can also be used as a cardio workout when done at a faster pace. For an extra challenge, add weights or a medicine ball to increase resistance, or try doing it on an unstable surface such as a bosu ball or balance board.
Variation 8: Plyometric Burpees
The Plyometric Burpee WOD is a great way to increase your strength, power, and agility. It involves doing a burpee with an added plyometric jump at the end. The steps for performing this exercise are as follows:
- Begin in a standing position with your feet shoulder-width apart.
- Lower yourself into a squat position and place your hands on the floor in front of you.
- Kick both feet back into a plank position while keeping your arms straight and core engaged.
- Immediately jump back up to the starting position and then perform a plyometric jump by jumping up off the ground as high as you can while clapping your hands above your head.
- Land softly on the balls of your feet and repeat the sequence until you have completed the desired number of repetitions or time intervals.
This exercise is an excellent way to increase explosive power, coordination, balance, and agility.
Variation 9: Clapping Burpees
The clapping burpee is a variation of the classic burpee exercise that adds an extra challenge to the move.
- To do this exercise, start in a standing position with your feet shoulder-width apart and your hands at your sides.
- Bend your knees and lower yourself into a squat position, then place your hands on the ground in front of you and jump both feet back so that you are in a plank position.
- From here, perform a pushup, then jump both feet forward to the outside of your hands and stand up while clapping your hands together above your head. This completes one rep.
To make this exercise more challenging, you can add weight by wearing a weighted vest or holding dumbbells in each hand as you perform the move. You can also increase the intensity by performing multiple reps without resting between them. With practice, you'll be able to do more reps with a better form for an effective full-body workout.
Variation 10: Frog Jumps
The Frog Jump is a variation of the classic Burpee WOD. This exercise is an excellent full-body workout that can be done anywhere and at any time. It is a great way to get your heart rate up and work on your strength, speed, and agility.
- To do the Frog Jump, start in a squat position with your feet slightly wider than hip-width apart and your hands on the ground in front of you.
- Keeping your arms straight, jump forward as far as you can while keeping your chest and head up.
- Land back in the starting position and repeat for the desired number of reps. Make sure to keep your core engaged throughout the exercise to maintain good form.
For an extra challenge, add weights or increase the distance of each jump. You can also modify this exercise by doing it in place instead of jumping forward. Doing this will make it easier on your joints while still providing a great workout!
Conclusion and Tips for Execution
The burpees WOD is an incredibly effective full-body exercise that can be done anywhere with no equipment. It is a great way to get your heart rate up and build strength, agility, and coordination. To execute a burpee properly, it is important to keep good form throughout the entire movement. Start by standing with your feet shoulder-width apart and then lower into a squat position. From there, kick your legs back into a plank position while keeping your core tight and your back flat. Lower yourself into a push-up and then jump back up to the starting position.
When performing burpees, it's important to focus on proper form in order to maximize the effectiveness of the exercise and reduce the risk of injury. This means maintaining good posture throughout each rep and focusing on engaging all of the muscles involved in the movement rather than rushing through reps or using momentum to help you move faster.