Top 5 Burpee Variations For Abs

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The Best Beginner To Advanced Bodyweight Exercise To Reveal Your Abs

On today’s episode of Live Lean TV, I’m sharing the top 5 burpee variations for abs, including beginner to advanced burpee progressions.

If you think crunches are the best exercise to burn belly fat and show off your abs, guess again my friend.

When it comes to bodyweight exercises, burpees are one of the best moves to reveal your abs.

Based on the range of movement and muscle worked, burpees are a great metabolic burning move that you need to add to your workouts.

This means it will burn a lot of calories faster, and torch that stubborn belly fat, so you can reveal those sexy abs underneath.

Welcome To The Burpee

Even though a lot of people hate burpees because they are difficult to perform, I’m going to show you the top 5 burpee variations for abs, for beginners all the way up to advanced trainees.

Regardless of your fitness level, one of these 5 burpee variations will help you get more comfortable with this move.

By adding this move to your daily workout routines, not only will you reveal your abs faster, it will also help you work on increasing your:

  • coordination
  • speed
  • agility
  • power

You’ll also look like a serious badass doing this incredible exercise.

Here are the 5 burpee variations and progressions to reveal your abs.

Top 5 Burpee Variations For Abs

If burpees are a new movement to you, start with the beginner burpee variation, then then week by week, progress your way up to the more advanced burpee variation progressions.

Click the links below for a step-by-step exercise tutorial demonstration of each burpee variation progression.

Burpee Variation #1: Beginner Burpee

Burpee variation progression #1 is for the beginner.

The Beginner Burpee is a slower modification to the more explosive advanced burpee variations.

The movement essentially transitions you from standing, down to a straight arm plank, then back to standing up on your feet.

Even though it’s not as fast as a regular burpee, it will still get your heart rate pumping.

To get started:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. Bend forward at your hips, then lower your hands towards the ground directly under your shoulders, and outside of your knees.
  3. Walk your feet back out one foot back at a time to get into a standard push up position with your arms extended.
  4. Then walk one foot back towards your hands, followed by the other other, then immediately stand up.
  5. That’s one rep.
  6. Reverse the movement, as you try to maintain a flat back and strong core.
  7. Repeat for reps.

Burpee Variation #2: Burpee

The Burpee is a fantastic calorie burning exercise that hits pretty much every muscle in your body.

To get started:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands down on the ground, directly under your shoulders, and outside of your knees.
  3. Kick both of your feet out at the same time to get into a standard push up position with your arms extended, then immediately bring your feet back in again, and stand up.
  4. Similar to the coaching cues for the beginner burpee, make sure you keep a flat back, core tight, and keep breathing.
  5. Repeat.

Burpee Variation #3: Burpee Push Up

Here’s the third burpee variation, which I consider an intermediate progression.

The Burpee Push Up is a calorie burning burpee variation that includes a push up.

Adding a push up not only burns more calories, but it also targets the chest.

To get started:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the ground, directly under your shoulders, and outside of your knees.
  3. Jump your two feet back to get into a standard push up position with your arms extended.
  4. Immediately complete a push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
  5. Jump both feet back in and immediately stand up again.
  6. Optional: while standing, you can also extend your arms over your head.
  7. Repeat for reps.

Burpee Variation #4: Jump Burpee Push Up

In the fourth burpee variation progression, we’re adding a push up and a jump.

The Jump Burpee Push Up is an advanced variation of the burpee.

By adding a jump and a push up to this advanced modification, it will really rev up your heart rate, thus making it an even better calorie burning exercise.

To get started:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
  3. Jump back with both feet to get into a standard push up position with your arms extended, then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
  4. After the push up, jump both feet back in and immediately jump explosively straight up into the air with your arms over your head.
  5. Cushion your knees by landing softly with slightly bent knees, then immediately complete another jump burpee push up.
  6. Make sure you keep your back flat and core tight.
  7. Repeat for reps.

Burpee Variation #5: Burpee Push Up Tuck Jump

The burpee push up tuck jump is the fifth and most advanced burpee variation progression.

By adding in a push up and a high tuck jump, this advanced modification makes it an even better calorie burning exercise.

Follow the same coaching cues as the earlier burpee variations, however don’t forget the high tuck jump.

To get started:

  1. While standing, take a shoulder width stance with your arms down by your sides.
  2. Bend at your hips, then your knees, as you lower your body towards the floor in a squatting motion, while placing your hands on the floor, directly under your shoulders, and outside of your knees.
  3. Jump back with both feet to get into a standard push up position with your arms extended, then immediately complete the push up by bending your elbows and lowering your body until it’s a few inches off the floor, then press your hands through the floor to raise back to the top of the push up.
  4. Jump both feet back in and immediately jump straight into the air and bring your knees up and tap them with your hands, then cushion your knees by landing softly with slightly bent knees.
  5. Immediately complete another push up burpee into a tuck jump.
  6. Repeat for reps.

Those Were Your Beginner To Advanced Burpee Progressions

Hopefully you enjoyed these 5 burpee variations for abs.

If you are new to burpees, start with the beginner burpee variation, then move on to the more advanced burpee variations.

I want to make sure you are pushing yourself outside of your comfort zone.

Take 1-2 weeks to master each burpee variation, then move up to the next advanced burpee progression.

Keep pushing yourself.

Try This 7 Minute Burpee Workout

Add the following 7 minute burpee workout to your daily routine to reveal your abs faster.

Select any of the burpee variation progressions above and complete 3 rounds.

  • Exercise: Depending on your current fitness level, select any of the burpee variation progressions above
  • Rounds: Complete 3 rounds
  • Reps: 10 reps
  • Rest: Take a 2 minute break between each round

No matter how fit you are, you will be out of breath after this short 7 minute burpee workout.

That’s it.

You can also try one of my most viewed “Return of the Burpee” 4 minute tabata workout with burpees.

Bottom Line On The Top 5 Burpee Variations For Abs

Regardless of which stage of fitness you’re currently in, the burpee is a great no equipment exercise that will help you get the results you’re looking for.

When you’re short on time, this will burpee workout will only take you approximately 7 minutes to complete.

This is an incredible way to boost your metabolism and burn more calories for the rest of the day.

Get ready to kick your butt.

Lastly, don’t be afraid of those rock hard ripples beginning to protrude from your stomach.

Embrace your new abs.

Check Out My Live Lean 15 Bodyweight Workout Video System

If you enjoyed this and want more quick and effective workouts that only use your bodyweight, go check out my Live Lean 15 no equipment follow along 15 minute workout video program.

You can do these bodyweight workouts at home, in the gym, or outdoors to get in the best shape of your life.

You’ll get all 7 follow along workout videos, plus the program and nutrition information guide instantly here.

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Question Of The Day:

  • Do you already incorporate burpees into your workouts?
  • Which stage of burpee variation and progression do you currently use?

Share your experiences in the comment section below.

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16 responses to “Top 5 Burpee Variations For Abs

  1. hey Brad, how often do you do bodyweight, hiit exercises vs weighted
    exercises? or do you combine them in one session?
    great channel btw 😉

  2. Wow this was sooo helpful I am just getting started so knowing how to do
    the beginner moves is great. I was just not doing them. Love it.

  3. I actually love to do burpees! I’d say I work on normal burpees most of the
    time (progression #3) however I’m still working on doing the push up at the
    bottom. I don’t feel my upper body & core strength is quite there yet. I
    also seem to have trouble with tightness in my lower back & hips which
    makes it hard to get my hands flat on the ground and then to jump my feet
    back. I always used to elevate my hands on a step or a bosu to help, or
    maybe I should just try to work on going to the floor??

  4. If you hate doing this bodyweight exercise…ask yourself this…”What do I
    hate more, this exercise or my stubborn body fat?” … do it!

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