Want to feel your heart thumping, your lungs huffing and puffing, and your muscles burning? Then roll out of bed and start this burpee [1] circuit workout designed to burn calories and totally tone your arms, core, and legs — all before breakfast. It involves three dynamic variations of burpees that you repeat five times (or 10 or more if you want a more intense workout). It just might get you so energized, you can pass on your usual cup of coffee. Well, almost.
Before starting this workout, grab a set of five- to 10-pound dumbbells.
Basic Burpee
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Reverse Burpee
- Begin standing with the arms extended overhead.
- Bend the knees and, in a controlled motion, lower your tush all the way to the floor.
- Roll onto your back, drawing your knees toward your face.
- Use momentum and your core strength (not your hands) to kick forward, landing on the feet.
- Rise to stand, and do an explosive jump straight up, getting as much height as you can.
Man-Maker Burpee
- Start in a wide stance with a set of five- to 10-pound dumbbells on the floor in front of you.
- Bend the knees and lower into a deep squat, grabbing onto your free weights.
- Jump both feet back into a plank position (still holding the weights).
- Do a tricep push-up, bending the elbows behind you, then straightening the arms.
- Do a row on the left side, and then on the right right.
- Jump both feet forward, drop the hips and pick the chest up.
- Pull the dumbbells up into a bicep curl.
- Stand up and do an overhead press with the weights.
- Slowly bring the weights back down to the floor as you squat down.