If you’re struggling with burpees, there are variations and simple progressions for you to build up to a “full burpee”…  

No matter your fitness level, there’s a way to make burpees work and give you a phenomenal workout!

Burpees are one of the most effective exercises that not many people do because they don’t think they can.

A “full burpee” can be challenging for beginners — but there are many variations and simple progressions that anyone can do!  We’ll show you 5 progressions, starting with the easiest, working all the way up to a full (advanced) burpee.

5 Burpee Variations

Burpees – Level 1 (Easiest)

This is the easiest version.  You start with a chair or a box.  Put your hands on the box, take two steps back to get into plank position.  Then take two steps forward to stand straight up. That’s level one.

Burpees – Level 2

Once you get level 1 mastered, you do the exact same thing except without the box.  You’ll put your hands on the ground, step back to get in plank position, then take two steps forward to stand straight up.  

Burpees – Level 3

With level 3, you do a normal burpee but without the push up or jumping.  Put your hands on the ground, jump back so your feet are extended out. Then jump your feet forward and stand up.  See video above for demonstration.

Once you’ve mastered level 3, move on to to next level.  

Burpees – Level 4

Once competent with the previous level, you add the push up.  It’s exactly the same, you just perform a push up when in the plank position.   

Burpees – Level 5 (Most Challenging)

The full burpees incorporates the jump back, the push up, jump your feet forward, then jump off the ground.  They will get your heart pumping and get you winded! That’s why burpees are one of the best exercises. They quickly burn calories, release endorphins, and build muscle.  The burpee is a very efficient exercise.

Burpee Workout Progression for Beginners or Anyone Struggling to do Burpees

To build yourself up and progress to more challenging variations of the burpee, here’s a good workout routine to follow.  Now this doesn’t happen overnight. It’s something you’re gonna have to practice. But with some persistence, you’ll be amazed at what you can accomplish!

Phase 1 (1 to 8 weeks)

Start with Level 1 Burpees (as shown in the video above).  Do them for 30 seconds followed by 15 seconds of rest. Repeat this for 8 to 12 rounds.  

Do this 3 times a week for 1 to 8 weeks — or until you feel comfortable with this variation.

You should feel a burn, your heart rate should get elevated, and you should be breathing heavily.  If not, you should progress to the next phase. If the exercise is not challenging you, then it’s not changing you. Push yourself to keep advancing.  

Phase 2 (1 to 8 weeks)

When ready, go to Level 2 Burpees.  Do the burpees for 30 seconds, followed by 15 seconds of rest.  Repeat this for 8 to 12 rounds.

Do this 3 times a week for 1 to 8 weeks — or until you feel comfortable with this variation.  

Phase 3 (1 to 8 weeks)

When ready, go to Level 3 Burpees.  Do the burpees for 30 seconds, followed by 15 seconds of rest.  Repeat this for 8 to 12 rounds.

Do this 3 times a week for 1 to 8 weeks — or until you feel comfortable with this variation.  

Phase 4 (1 to 8 weeks)

When ready, go to Level 4 Burpees. Do the burpees for 30 seconds, followed by 15 seconds of rest.  Repeat this for 8 to 12 rounds.

Do this 3 times a week for 1 to 8 weeks — or until you feel comfortable with this variation.  

Phase 5

Congratulations!  You’re now able to do a FULL burpee!  

Reaching Your Goal

Remember, the workout should give you a burn, get your heart rate elevated, and get you breathing heavy.

If it’s not challenging you, then it’s not changing you!  So get outside of your comfort zone and push yourself.

If you follow the steps above, before you know it you’ll be doing full burpees!