Interval Training with Burpees

Interval Training with Burpees

Burpees are one of my favorite bodyweight exercises. There is no other bodweight exercise that can accomplish so much in such a short period of time like burpees. I’ve written about burpees many times before. In fact, I’ve even created some great workouts with burpees.

I thought I’d list all the workouts featuring burpees in one single post:

#1: Metabolism Boosting Workout for Advanced Athletes

Superset One:

  • Uneven Pushups 3×15 each side
  • Bodyweight Squats 3×40

Superset Two:

  • 1 1/2 Pullups 3×6
  • One Arm Dumbbell Clean and Press 3×10 each side

Superset Three:

  • Dumbbell Windmill, 3×10 each side
  • Burpees, 3×20

#2: Kettlebell/ Bodyweight Combo

6 rounds for time of:

#3: 10 sets of Hell:

Perform 10 sets in 20 minutes of:

  • 10 Dips
  • 10 Burpees
  • 10 Pushups
  • 10 Bodyweight Squats
  • 5 Chinups

 #4: Interval Training Workout

7 rounds of:

  • Burpees, 30 seconds,
  • Gorilla Chins, 30 seconds
  • Squat Thrusts, 30 seconds
  • Close-Grip Chinups, 30 seconds

This workout lasts 14 minutes. Spend 30 seconds on each exercise before moving onto the next exercise. If possible, count and record the repetitions you perform for each interval. Perform 7 total rounds.

#5: Bodyweight/Dumbbell Combo Workout

10 rounds of:

  • 1 1/2 Chinups, 3 reps
  • Burpees, 6 reps
  • Dumbbell Snatch, 9 reps

#6: Workout from Personal Training Log

5 rounds for time of:

– 40 Crossovers

– 20 Burpees

#7: High Intensity Density Workout

Perform max rounds in 20 minutes of:

  • 10 Burpees
  • 5 Chinups

#8: High Intenisty Circuit Workout

5 rounds for time of:

  • Burpees, 10 reps
  • Chinups, 5 reps

#9: Superset Circuits

Superset One, perform 3 rounds:

  • Hindu Pushups, 10 reps
  • Kettlebell Thruster, 10 reps

Superset Two, perform 3 rounds:

  • Kettlebell Snatch, 10 reps
  • Pullups, 5 reps

Superset Three, perform 3 rounds:

  • Burpees, 10 reps
  • Spiderman Pushups, 10 reps

#10: Staggered Cardio

3 rounds of:

  • Burpees, 10 reps
  • 10 Double Unders (Jump Roping)
  • Kettlebell Thruster, 10 reps
  • 20 Sledgehammer Swings, each side
  • Kettlebell Snatch, 10 reps
  • 3 Driveway Sprints
  • Hindu Pushups, 10 reps
  • 2 Minutes Shadowboxing
  • Pullups, max reps
  • 10 Crossovers (Jump Roping)

#11: Timed Circuits

Within 2 minutes, perform:

  • Burpees, 10 reps
  • Pullups, 10 reps
  • Spiderman Pushups, 10 reps
  • Kettlebell Thruster, 10 reps
  • Chinups, 10 reps
  • Kettlebell Snatch, 10 reps
  • Hindu Pushups, 10 reps

With this workout, set the timer for 2 minutes, and start off with the burpees, then pullups, then spiderman pushups. Keep going through the workout until the 2 minutes are complete. Record how far you got in the circuit. For example, if on the first attempt you reached Kettlebell Thrusters for 2 reps, then record it, rest, and try to beat your score.

#12: Circuit Pyramids

Round One:

  • Chinups, 5 reps
  • Kettlebell Thruster, 10 reps
  • Hindu Pushups, 10 reps
  • Burpees, 5 reps

Round Two:

  • Chinups, 10 reps
  • Kettlebell Thruster, 20 reps
  • Hindu Pushups, 20 reps
  • Burpees, 10 reps

Round Three:

  • Chinups, 20 reps
  • Kettlebell Thruster, 40 reps
  • Hindu Pushups, 40 reps
  • Burpees, 20 reps

#13: Random Rounds

In this circuit, the order of the exercises performed for each round is different.

Round one:

  • Chinups, 10 reps
  • Kettlebell Snatch, 10 reps
  • Hindu Pushups, 10 reps
  • Spiderman Pushups, 10 reps
  • Pullups, Max reps

Round two:

  • Hindu Pushups, 10 reps
  • Spiderman Pushups, 10 reps
  • Kettlebell Snatch, 10 reps
  • Chinups, 10 reps
  • Pullups, Max reps

This style of training will just mix things up and keep your body guessing WITHIN the workout. What often happens is that after performing the first two rounds of a workout, your body gets used to it, and even though it’s tired you can push through a workout just by knowing what’s coming next.

  • You secretly use strategy and end up pacing through a workout. This has happened to me on numerous occassions. For example, if I’m performing a set of Burpees, and I know that I have PUllups coming up next, I may coserve my energy for the Pullups, only because I’m not that great at them.
  • A great way of randomizing your workouts is to have a training partner call out the next exercise for you. Let him choose whats next.

#14: Get Back into Shape

Two rounds of:

  • 4 Tabata rounds of Burpees
  • 2 Tabata rounds Squat Jumps
  • 2 Tabata rounds Pushups
  • 2 Tabata rounds Leg Pullin

#15: Sprints + Burpee Intervals

In the following workout, you may need a partner, or a really loud timer to help you with the intervals. Perform the following workout for 3 rounds:

  • 30 Seconds Sprinting
  • 30 Seconds Burpees
  • 30 Seconds Rest

Work up to 8 rounds

#16: The 2 minute Drill

The 2 minute drill is simply where you set the time for 2 minutes, and perform as many burpees within this time period as possible. You usually need quite some time to recover from this workout, so I’d be surprised if you can perform 3 rounds of the following workout:

  • 2 minutes Burpees
  • 1 minute Rest

I’d be impressed if you could do 3 rounds.

#17: Beginner Burpee Workout

3 rounds of:

  • Burpees, 10 reps
  • Rest 60 seconds

#18: Intermediate Burpee Workout

Perform 7 rounds of:

  • 30 Seconds Burpees
  • 30 Seconds Shadowboxing
  • 30 Seconds Burpees
  • 30 Seconds Shadowboxing
  • 30 Seconds Burpees
  • 15 Seconds rest

#19: Obstable Course Workout

Round One:

  • 5 Kettlebell Clean and Press each hand
  • 5 Burpees
  • 10 Resistance Band Punches each hand
  • Sprint

Round Two:

  • 10 Kettlebell Clean and Press each hand
  • 10 Burpees
  • 20 Resistance Band Punches each hand
  • Sprint

Round Three:

  • 20 Kettlebell Clean and Press each hand
  • 20 Burpees
  • 40 Resistance Band Punches each hand
  • Sprint

#20: Superset/Triset Workout

Perform as Superset:

  • Burpees 3×10
  • Pullups 3×5

Perform as Triset:

  • Kettlebell Push Press 2×10
  • Kettlebell Windmill 2×10
  • Sumo Deadlift High Pull 2×10

#21: Insanity Workout

Perform 3 rounds of:

  • Run around the block
  • 20 Pushups
  • 15 Leg Pullins
  • 10 Squat Jumps
  • 5 Burpees

#22: Fitness and Work Capacity

4 rounds of:

  • 400 meter Run
  • 15 Burpees
  • 15 Double Unders
  • Hang Power Clean, 70% bodyweight 5 reps