Burpee Workout

Burpees get a bad rap, but are actually wonderful exercises because the one movement has so many modification options and delivers serious cardio and strength training! This workout is a blitz of 11 burpee variations that you can complete literally anywhere because no equipment is needed! In a short amount of time, you will get a full body workout and (hopefully) have some fun…


  • Tabata or interval timer – Using an app like Tabata Pro or Tabata Timer is ideal because you’ll be timing your active seconds and your rest seconds. However, it’s not mandatory and you can still get a great sweat by using the stopwatch feature on your phone to track your active 45″ intervals.
  • Supportive shoes – Whatever you’d wear for a run or interval training class.
  • High support clothing – You’ll be doing a lot of jumping and want to keep your goodies in place!


Check out the video below for a demonstration of each movement. If you repeat this workout two times through, you’ll get 25 minutes of incredible cardio and strength work! If you’re newer to burpees or short on time, start by doing this workout one time through and advance to two full sets once you feel ready.