This Workout Will Help You Do Burpees Like a Boss

Our Next Fitness Star loves them and you should too! 

burpee workout
Nikki Metzger

Nikki Metzger is Women's Health's Next Fitness Star winner and the creator of the heart-pumping, cal-torching method you'll find in her Ignite routine.

If I could only pick one exercise to do for the rest of my life, it would be the burpee! Yes, BURPEES! That's because this intense exercise engages your entire body—seriously, every muscle is working when you do this move, making it a fast, efficient, and effective exercise. Boom.

On top of that, there are so many ways to spice up the burpee, like adding weights, adding a tuck jump, ninja burpees, flying burpees, and so much more.

Check out all of the burpee variations in the video below:

But before you get all fancy with this move, it's important to nail the OG. In the workout below, you'll strengthen all of the muscles needed to perfect your burpee and master the movement. Are you with me?

The workout: Perform as many reps of each exercise as you can for 40 seconds. Then, rest for 20 seconds before moving to the next exercise. Complete three rounds of the entire sequence. (When you're done conquering this exercise, move on to the Ignite routine for more total-body conditioning.)

1. Walking Burpee Without Pushup

Nikki Metzger

Begin standing with your feet hip-distance apart (A). Then, squat down and step one foot back at a time (B). After you're in the plank position (C), walk your feet back to meet your hands and return to standing. That's one rep.

2. Squat Jumps

Nikki Metzger

Start with your feet shoulder width apart, your toes pointed forward, and your weight in your heels. Lower your hips back and down until your knees are bent about 90 degrees (A). Swing your arms and jump as high as you can (B). As you land, gently bend your knees and melt back into the squat position. That's one rep.

3. Pushups

Nikki Metzger

Start in a plank position with your shoulders, elbows, and wrists all in line (B). Lower your body until your chest almost touches the ground (B). Pause, then push back up to the starting position. That's one rep.

4. Froggers

Nikki Metzger


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