4 Burpee Variations That Will Change How You Feel About This Exercise

Let's be honest about burpees: they're one of the most polarizing exercises in fitness. People either love them or absolutely hate them. There's rarely middle ground.

I get both sides. When done poorly, burpees can feel like punishment—a sloppy, exhausting movement that leaves you feeling defeated rather than accomplished. But when executed with control and intention, they're one of the most efficient full-body exercises you can do.

Today I want to share four burpee variations that might change your mind about this exercise, especially if you're in the "hate" camp. These aren't just different ways to suffer through burpees—they're strategic modifications that target different aspects of fitness while maintaining the benefits that make burpees so effective.

Why Burpees Get Such a Bad Reputation

Before we dive into the variations, let's talk about why burpees have such a mixed reputation in the fitness world.

The main issue isn't with the exercise itself—it's with how it's often taught and performed. Many people treat burpees as a cardio exercise where speed is more important than form. This leads to sloppy execution, which not only reduces the effectiveness but can also increase injury risk.

When you're flinging yourself down to the ground and bouncing back up as fast as possible, you're missing the strength-building benefits and turning what should be a controlled movement into chaos.

But here's the thing: burpees are actually a complex movement that requires strength, coordination, mobility, and cardiovascular endurance. When you approach them with respect for proper form, they become incredibly valuable.

4 Burpee Variations for Every Fitness Level

I've put together a video demonstrating these four variations, each targeting slightly different aspects of fitness:

1. Leap Frog Burpee This explosive variation adds a plyometric element that increases power development and calorie burn. Instead of a standard jump at the top, you'll perform a leap frog motion that requires more coordination and explosive strength.

2. Toe Tap Donkey Kick Push-Up Burpee This is a coordination challenge that also targets your core and glutes more intensely. The toe tap and donkey kick components add mobility work and posterior chain activation that you don't get with standard burpees.

3. Lunge Switch Burpee This dynamic variation works your legs differently by incorporating alternating lunges. It's particularly effective for targeting your quads and glutes while adding an element of unilateral training.

4. Wall to Floor Burpee This beginner-friendly modification is perfect for building strength and confidence. It reduces the impact while still providing the full-body challenge that makes burpees effective.

The Foundation Comes First

Here's something important: if you can't perform a solid squat, plank, and push-up, you're not ready for burpees. These are the building blocks of the movement, and trying to rush into burpees without mastering the components is like trying to run before you can walk.

Spend time perfecting:

• Bodyweight squats with proper depth and alignment

• Plank holds with stable core engagement

• Push-ups with full range of motion and control

Once these feel strong and controlled, you'll have the foundation needed to perform burpees safely and effectively.

My Approach to Burpee Programming

When I include burpees in workouts, I focus on quality over quantity. I'd rather see someone do 5 perfect burpees than 20 sloppy ones.

I also use them strategically rather than as a go-to cardio exercise. They work well for:

• Metabolic conditioning when you need maximum impact in minimal time

• Full-body strength circuits when combined with other movements

• Movement skill development when you focus on the coordination aspects

• Confidence building when you progress through easier variations

When Burpees Aren't Right for You

Here's something that's important to acknowledge: not every exercise is appropriate for every person. There are legitimate reasons why burpees might not be the best choice for your body right now.

If you have:

• Shoulder impingement or injury

• Lower back issues

• Knee problems

• Wrist pain or limitations

• Recent injuries that affect jumping or impact

There are plenty of other ways to get an effective full-body workout. The goal is always to find movements that challenge you appropriately while respecting your body's current limitations.

Making Burpees Work for You

If you decide to include burpees in your routine, here are my recommendations:

Start slow and focus on form. Speed comes with competency, not the other way around.

Use appropriate modifications. There's no shame in starting with wall burpees or eliminating the jump if needed.

Listen to your body. If something feels wrong, stop and reassess rather than pushing through.

Progress gradually. Build up volume and intensity over time rather than jumping into high-intensity burpee workouts.

The Bottom Line on Burpee Variations

Burpees aren't inherently good or bad—they're a tool. Like any tool, they can be incredibly effective when used properly or problematic when used incorrectly.

These four variations give you options for making burpees work better for your specific needs and fitness level.

Whether you're a beginner building confidence with wall burpees or an advanced athlete looking for new challenges with leap frog variations, there's likely a version that fits.

The key is approaching them with intention, respecting proper form, and choosing variations that match your current abilities while providing appropriate progression.

What's your relationship with burpees? Have you found variations that work better for your body? I'd love to hear about your experiences with these movements.low!