We’ve chatted before about my love-hate relationship with that oh-so-challenging exercise, the burpee. And while we’ve established that burpees can sometimes feel like the bane of our existence, they’re also incredibly beneficial; I can’t deny their effectiveness. That’s why I’m sharing eight killer workouts that incorporate burpees today. Yes, they’re tough. Yes, They might make you groan. Yes, they might make you curse my name. But trust me, and they’re good for you. So let’s jump in (burpee style, of course)!

The Burpee-Pushup Pyramid

This workout is a true challenge. Start with one burpee and one pushup. Then, add one more of each every round. Keep going until you’re doing ten of each. Then, work your way back down to one. Brutal? Absolutely. Effective? You bet.

I love Mondays 

Every 00:30 mins for 20 minutes, alternating between 

Burpees

Rest

Pushups

Rest

Goblet Squats

Rest

Pull Ups

Rest

Burpee-Box Jump Bonanza

This workout requires a plyo box or a sturdy, raised surface. First, do a burpee, then immediately follow it up with a box jump. Try for three sets of 10 reps or 10 burpees followed by 10 box jumps, repeated for 5 rounds. It’ll challenge your coordination, power, and cardiovascular fitness all at once. It’s a heart-pounding combo that’ll have your legs crying out for mercy, but the rewards in strength and endurance are well worth it.

Give this one a GO:

For time: 

4 Rounds for time of:

10 Box jump

15 High Knees 

5 Burpees

Kettlebell Swing and Burpee Burner

This one is a fun (or not so fun) little interval workout. Do 20 kettlebell swings, followed by 10 burpees. Rest for a minute, then repeat four more times. Your whole body will scream by the end, but what is the sense of accomplishment? Priceless.

21-15-9 reps for time

Kettlebell swings

KB Goblet Squats

Burpees

The Burpee and Deadlift Duo

This workout is a strength and endurance challenge. Perform 5 deadlifts followed by 10 burpees, and repeat for five rounds. Choose a challenging weight for the deadlift to really maximize those strength gains.

10-15-20 reps for time of:

Deadlift

Burpees

Row Calories

The Burpee Mile

Don’t worry; I won’t make you do burpees for an entire mile (I’m not that cruel). Instead, you’ll alternate between running and burpees. Start with a quarter-mile run, followed by 20 burpees. Repeat this three more times for a total of one mile and 80 burpees. I know, it’s intense. But imagine how epic you’ll feel once it’s done!

Burpee and Bear Crawl Match-Up

This is a fun yet challenging workout. First, do ten burpees, followed by a 30-second bear crawl. Repeat this for five rounds. It’s a great way to engage your core and work on your stability.

The Classic AMRAP

This is a 20-minute AMRAP (As Many Rounds As Possible) workout consisting of 10 burpees, 15 kettlebell swings, and 20 double unders. It’s a total-body workout that will test your endurance and push your limits.

The 100 Burpee Challenge

The final workout is simplicity at its most painful. The challenge? Do 100 burpees as fast as you can. Please keep track of your time and try to beat it every few weeks. Yes, it’s going to suck. Yes, you’re going to hate me. But when you see your fitness levels skyrocket, I promise you’ll thank me.

So there you have it, my burpee warriors! Eight workouts that will make you curse my name but ultimately make you fitter, stronger, and more resilient. As always, remember to listen to your body during these workouts. Burpees are tough, and it’s important to prioritize good form over speed to avoid injury.

In the end, burpees may be a necessary evil in our fitness journey. Still, they’re a testament to our strength, perseverance, and unyielding will to get fitter, stronger, and healthier. So embrace the suck, try these workouts, and let’s get better together!

Until next time, keep pushing, sweating, and conquering those burpees!