BEST FULL BODY EXERCISE 💯 Burpees For Every Fitness Level

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Today we're going to cover some variations of an amazing full body exercise: BURPEES!

I love doing standard Burpees as a part of many of my workouts, as they're super difficult and exhausting. I really feel like I've accomplished a hard workout whenever I have them in the workout.

There's an almost unlimited amount of ways to alter a burpee to add or reduce difficulty. You can change the tempo, for example, taking a break in the lower position or standing at the top. You can also add components like jumps, rolls, stretches or anything else.

In this video I'll show you guy 3 styles of Burpee that I came up with that you can put into your workout. Try these at home whenever you get a chance to take a break for some fitness training :)

► Beginner Burpee

For the entry level burpee, we're going to break the movement down into two parts and really simplify it. The first part is to simple go down into a high plank with your palms and toes on the floor. We'll step our feet forward one at a time, in order to stand up.

Once we stand up with both feet, simply stretch your hands up in the air. Then we'll head back down to a high plank in a smooth and controlled movement.

This style of burpee is great for anyone who can't quite get a full burpee completed. You can also use this variation as a warm up/stretch before getting into a bigger workout!

► Intermediate Burpee

For this level of Burpee, it'll be similar in difficulty to a standard Burpee but I'm adding a bit of a variation. At the lower part of the Burpee, while in a pushup position/high plank, I'm going to add an alternating arm/leg reach.

To do this, reach your right arm out to your front while raising your left leg up in the air. This will train your balance and stability while maintaining the structure of the position. Alternate to your other leg/arm and then complete the remainder of the Burpee.

For the intermediate level, I'm completing the full jump at the upper part. You don't have to, as you can add the arm/leg reach to the beginner level and transition the difficulty into a full Burpee as you get better!

► Advanced Burpee

If you're looking for a super hard version of the Burpee, try this one out! We'll do a full burpee with jumping but I'm going to add a Tuck Jump.

The Tuck Jump is completed by jumping up, but instead of just reaching up, I'm also bringing my knees towards my chest. This really trains your fast twitch muscle fibres (the big ones!) and takes far more energy to complete. You'll find you're going to get way more exhausted by simply adding the Tuck Jump than you would with a regular burpee. That's good though, as you're increasing your metabolic capacity and stamina.

Be sure to de-load the jump safely as well. This is where your feet are landing back on the floor. It's important to land on the balls of your feet rather than your heels. Think of your feet like a springboard that's slowly allowing your feet to return to neutral. As always, this is another way to maintain proper posture and improve your everyday activities.

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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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0:00​​​​​​​​ Warm Up
0:42 Beginner
2:19 Intermediate
4:17 Advanced
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