8 Butt-Kicking Burpees + 16 Minute EMOM Workout

Fight burpee boredom with these 8 butt-kicking burpee variations which can be turned into an efficient, 16-minute total body EMOM workout.

EMOM Workout + how to do a burpee | www.nourishmovelove.com

A workout made entirely out of burpees…YES, I went there. But these aren’t just any burpees, no; these are 8 butt-kicking variations of burpees. 

Call me crazy, but I love burpees. They engage almost every major muscle group in the body, strengthen the core, and get your heart rate up. Now that’s efficiency.

I’m all about efficient workouts, especially since I’ve become a mom. As a new mom, I’ve also become a lot more flexible with what ‘a workout’ looks like. Some days I only have 10-15 minutes to workout, and that’s ok; especially if I’m doing this burpee workout.

So if you’re having a day where you only have a short window of time to sweat, I challenge you to turn these 8 butt-kicking burpee variations into a seriously challenging 8 or 16 minute EMOM {every minute on the minute} workout. See below for full details. 

I promise you’ll feel like a total rockstar when you’re done, after you catch your breath of course!

You can also add these burpee variations to my other HIIT workouts {like my yoga + HIIT workout or 30-minute no running cardio workout}. 

How long should a HIIT Workout be?

Good news if you’re short on time: the ideal HIIT workout should actually be 30 minutes or less. The goal of HIIT is to be working out at maximum intensity — which means you shouldn’t be able to maintain the level of exertion for long periods of time.

What is an EMOM Workout?

An EMOM Workout, or an Every Minute On The Minute Workout, is a type of interval training. Essentially, at the start of every minute, you’ll complete a specified number of repetitions, and rest for the remainder of the minute. Your rest periods end up being longer or shorter based on how quickly you complete the exercise!

For this workout, you’ll set a timer for 1-minute intervals. At the start of the first minute, you complete the specified number of repetitions {10 reps}. Then rest for the remaining time left in the minute. At the start of the second minute, complete the specified number of repetitions of the second exercise {10 reps}. Then rest for the remaining time left in the second minute. Repeat this format for the rest of the workout.

What are the benefits of EMOM Workouts?

EMOM workouts are great for building strength and increasing cardiovascular endurance. They’re also great if you struggle to stay motivated during workouts — they’re mentally-stimulating and go fast! The faster you finish your reps, the more rest time you get, which is a great motivation to really push yourself during the sets!

If you’re having trouble viewing this Burpee Workout, try turning off or pausing your ad-blocker. If you prefer, you can view this video on Youtube here

the workout: 8 Butt-Kicking Burpee Variations + 16-Minute EMOM Workout

Turn these 8 butt-kicking burpee variations into a sweaty and challenging 8 or 16 minute EMOM {every minute on the minute} workout. Perform 10 repetitions of each exercise per minute.

For example, minute one do 10 Donkey Kick Burpees, rest for remaining seconds of minute one; minute two do 10 runner jump burpees, rest for remaining seconds of minute two; minute three do 10 single arm 180 burpees, rest for remaining seconds of minute three; and so on until you complete minute eight {side-to-side burpees}.

That completes one round or 8 minutes of the EMOM workout, if you’re up for the challenge complete 2 rounds, or a 16-minute EMOM. For a total of 80 or 160 burpees!

  1. Donkey Kick Burpee
  2. Runner Jump Burpee
  3. Single Arm 180 Burpee
  4. Star Jump Burpee
  5. Split Jump Burpee
  6. Combat Burpee
  7. Superman Burpee
  8. Side-to-Side Burpee

See video above for complete workout and proper exercise form. 

Donkey Kick Burpee

donkey kick burpees | emom

Runner Jump Burpee

runner jump burpees | emom workouts

Single Arm 180 Burpee 

single arm burpee | emom workout

Star Jump Burpee

star jump | emom

Split Jump Burpee

split jump lunges and burpee | burpee variations

Combat Burpee 

combat burpee | burpee workout

Superman Burpee 

superman burpee | burpee variations

Side-to-Side Burpee

side to side burpee | burpee workout

What I’m Wearing

Burpee | EMOM workouts

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8 Butt-Kicking Burpees Workout | burpee variations | www.nourishmovelove.com

At Home Burpee Workout| burpee variations | www.nourishmovelove.com

8 comments
    • Hi Stefanie! Thanks so much for checking out the post and being as crazy into burpees as me :). Have a great weekend! xo-Lindsey

    • Thanks Rene! Burpee lovers unite (we are a rare bunch)! So glad you like the variations and thanks so much for checking out the post. I hope you’re having a great weekend!
      xo-Lindsey

  1. I, too, have come to love burpees. The results that you get from adding them to your daily workout is noticeable!! Thank you for giving me some new ideas?

    • Yes! Burpee lovers unite Amanda! It’s so true they are such an efficient exercise. I hope you enjoy the new spin some of these variations add to burpees. Thanks for checking out the post! xo-Lindsey

    • Ha, yes, slightly crazy, I know…but I just had to share these fun burpee variations and give you a little (ok a lotta) challenge to try :)! Thanks for checking out this new post! xo-Lindsey