Burpees are one of the best bodyweight exercises you can do.

One, they're very difficult to do, so a lot of people don't do them. Two, they simulate the fight movement of going to a prone position where you do a level change as if you're defending a takedown and then exploding back up to your feet.

That level change from standing to prone back to standing is something that's not often trained. But you need to train it because it will improve your cardio as it simulates the grueling style of sprawling, coming back up and throwing. That's the Sprawl and Brawl mentality of grinding out and tiring out your opponent.

Of course, Burpees work your upper body, they work your lower body, they work your cardio, your stamina, your endurance - so they have it all.

In this post, I'm going to break down different Burpee variations you can do so you can pick and choose whichever one you want to do.

I will show you some great variations such as shadow boxing Burpees, heavy bag Burpees or more explosive Burpees.

So here are the different Burpees variations you can do.

Video Breakdown

Full Standard Burpee

The full standard Burpee is your go-to Burpee.

You go from a standing position, shoot your legs out like you're doing a sprawl into a push-up, get back to your feet and do a jump squat. You continue doing this over and over again, keeping the intensity up and flowing through the movement.

This is the quintessential Burpee.

Push-Up Only Burpee

Pushup-up only Burpee eliminates the jump squat. Shoot your legs out, do a push-up, come back up, then go back down, do a push-up, come back up.

There's a variation of this where you can add an extra push-up.

These will stress your upper body more.

Jump Squat Only Burpee

The jump squat only Burpee skips the push-up, making it more like a sprawl. You shoot your legs out, skip the push-up and spring back up into a jump squat. It's faster since you just sprawling.

For a different variation, add a free squat after the jump squat - sprawl, back to your feet, do a jump squat, then a free squat, repeat. This will stress your legs more.

Double Up Burpee

The double up Burpee adds a pushup and a free squat.

Shoot your legs out, do a double push-up, then jump squat and add a free squat. Its two moves in one, hitting your upper body and legs harder.

Sprawl Only

Sprawl only skips the push-up and jump squat. Shoot your legs out, get your hips back like you're defending a takedown then back up to your feet, fast. Keeping the pace high.

Variation: sprawl at an angle, switching to each side. This simulates more of an actual true sprawl, making it difficult for them to wrap around to grab your legs and drive through.

Knees to Chest Burpee

Knees to chest Burpee is when you do a standard Burpee:- shoot your legs out, do a push-up and when you come back up to your feet and jump up, you bring your knees to your chest. This focuses on the explosiveness through your legs and bringing your knees to your chest.

Tire/Box Jump Burpee

In this variation, do a standard Burpee: shoot your legs out, do a push-up and as you get to your feet, you jump up onto a tire or onto a box, then jump back down. Then as soon as your feet hit the floor, you shoot your legs out again, you do a push-up, get back to your feet and jump back up onto a tire or a box. You continue doing this in a nice continuous movement, keeping the pace high.

Single Leg Squat Burpee

Do a single leg squat or a pistol squat then shoot your legs out, go into a push-up position and do a push-up. Come back up to your feet, do a jump squat and then switch to the other leg. This will stress your legs more, making you more dynamic and explosive.

Shadowboxing Burpee

Shadowboxing Burpees is where you add strikes along with the Burpee. In these variations, you eliminate the jump squat and the push-up; stick to a sprawl movement. Then add in strikes before, after or both.

This can be done with punches, elbows, kicks, knees or different combinations. I keep the striking basic: jab cross, or when it comes to legs, I throw knees.

• First variation: throw punches first then do a sprawl and get back to your feet. Short reset and repeat. Jab, cross, sprawl.
• Second variation: do a sprawl and then come back up and throw jab, cross, quick reset, and repeat. Sprawl, jab, cross.
• Third variation: sprawl first then back to your feet. clinch around the neck and throw two switch knees into their midsection or to their head. Short reset and repeat. Sprawl, clinch, two switch knees.
• Forth variation: strike, sprawl, strike. 1) Jab, cross, sprawl; 2) Sprawl, jab, cross; 3) Jab, cross, sprawl, jab, cross; 4) Jab, cross, sprawl, clinch, two switch knees.

These Burpee (sprawl) variations are the closest to thing to fight movement.

Fantastic movement.

Heavy Bag Burpee

In this Burpee variation - switch the shadowboxing for a heavy bag.

For this variation don't do a full Burpee, instead do a sprawl movement. Shoot your legs out then quickly get back to your feet - no pushup and no jump squat. This will allow you to keep the pace high and mimic fight movement. Then start adding strikes before, after or both.

• First variation: throw punches first then do a sprawl and get back to your feet. Short reset and repeat. Jab, cross, sprawl.
• Second variation: do a sprawl then come back up and throw jab, cross, quick reset, and repeat. Sprawl, jab, cross.
• Third variation: sprawl first then back to your feet. Clinch around the bag and throw two switch knees. Short reset and repeat. Sprawl, clinch, two switch knees.
• Forth variation: strike, sprawl, strike. 1) Jab, cross, sprawl; 2) Sprawl, jab, cross; 3) Jab, cross, sprawl, jab, cross; 4) Jab, cross, sprawl, clinch, two switch knees.

Leap Frog Burpee

You'll need some space for this variation. Shoot your legs out, get into a push-up position, do a push-up then as you come back up to your feet, jump forward (leap frog). Turn around and do it again. Great way to work on your explosive forward movement.

Dumbbell Burpee

Last you have dumbbell Burpees. You'll need two dumbbells for this and there are a few variations to try.

• First: shoot your legs out, get into a push-up position, do a push-up, grab the dumbbells and stand up with them - no need to do a jump squat here. You're solely focused on the push-up and using the weights to stand back up. This adds extra resistance and weight to your squats and stand-up movement.
• Second: dumbbell rows into a jump squat. Shoot your legs out, get into a push-up position, do a push-up then do a single row with one arm, followed by another push-up and another single row with the other arm  After that, stand back up to your feet and do a jump squat, leaving the dumbbells on the ground. Then repeat. This really stresses your upper body: your back, shoulders and arms more.
• Third: last variation within the dumbbell Burpees switches it up - rows only. No push-up, but you do a jump squat. You shoot your legs out, get into a push-up position, do a row on one side followed by a row on the other, keeping the pace high. Get back to your feet and do a jump squat leaving the dumbbells on the ground.

Do More Burpees

These are some of the best Burpee variations you can introduce to your training depending on what you want to work on.

All will work your cardio, all will work your grit and each one allows you to focus on a specific aspect of what you want to highlight. Pick your favorite and start putting in the reps.

Sprawl and Brawl: Your Cardio Solution

Want to build your fight cardio with Burpees and shadowboxing or heavy bag work, no thinking required? Try my Sprawl and Brawl program. It's audio-based - listen to my voice, follow the round-based system, and combine burpees with strikes. I tell you what to do every second; you just execute. No gym or gear needed (unless you use a bag - otherwise, shadowbox). Grab Sprawl and Brawl now and start today!