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Burpees are one of the best total body exercises you can do for both conditioning and fat loss without weights. That said, they are often done too slow and in doing so are costing you a chance to build more explosive muscle with them. In this video, I am going to show you the world’s fastest burpees and how you can force yourself to start getting quicker results from doing them this way.
To begin with, the burpee is a bodyweight exercise that you can do in your home. It incorporates muscles in your arms, chest, shoulders, legs, core and back making it as close to a total body exercise as it gets. To perform them properly you want to be sure that you try and complete the rep as quickly and explosively as possible. Many times, the person doing the burpee will brag about how many they can do but they are doing them far too slow to boast.
Here you will see that by using a stability ball, you can incorporate an external source of motivation to get you off the ground even quicker. Three burpee variations are shown to help you get more explosive with this total body exercise. First is the horizontal chest pass burpee. Begin by holding a stability ball or swiss ball at chest height facing a wall. The further away from the wall that you stand the easier this exercise becomes. Fire the ball away from your chest towards the wall and perform a burpee. You must be able to stand up fast enough to be able to catch the ball on the rebound off the wall. Obviously, the harder you throw the ball the faster you will have to be in order to perform this correctly.
Next up is the vertical lying burpee. Here you want to chest pass the ball straight overhead and attempt to stand up fast enough to be able to catch the ball before it hits the ground. To make it even more challenging you will roll to your stomach after throwing the ball and press up as you would getting up from a burpee. Here, one of the biggest challenges is regaining your coordination and orientation after getting up and being able to locate the ball visually fast enough to be able to catch it.
Building onto this is the final variation of burpee called the bouncing burpee. In this exercise variation, you are going to bounce the stability ball overhead and quickly perform a burpee. Attempt to stand up fast enough to be able to catch the ball before it touches the ground. This is not as easy as it might seem and it will require practice to get the ball to land in a somewhat predictable place so that you can catch it.
These are just three burpee variations that force you to have to become quicker getting off the ground and in the process are going to make you more athletic. If you are looking for a complete workout program that will help you build muscle like an athlete and make you a better athlete in the process, be sure to head to and get the ATHLEAN-X Training System.
For more videos on how to build muscle and lose fat at the same time as well as specific burpee workouts and ways to burn fat with burpees, be sure to subscribe to our channel here on youtube at