Speed Burpee (No Push-Up)

Introduction

The Speed Burpee, or no-push-up burpee, is a streamlined variant of the classic burpee designed to maximize heart rate and repetition volume. By removing the push-up phase, the movement becomes faster and allows maintaining a high cadence over short intervals. It is the go-to exercise for Tabata and AMRAP protocols when maximum repetitions are the goal.

Muscles Worked

Although the chest component is reduced, the Speed Burpee remains a full-body exercise. Quadriceps and glutes are heavily engaged during squat and jump phases. The core works to stabilize the torso during the ground-to-standing transition. Hip flexors are involved in the foot movement to plank and back. Deltoids and calves contribute to arm raise and jump phases respectively.

Step-by-Step Execution

1. Starting position: Stand with feet shoulder-width apart.
2. Descent: Bend hips and knees to place hands on the floor.
3. Plank transition: Jump feet back to a high plank position. The body should be briefly aligned.
4. Immediate return: Without performing a push-up, immediately jump feet toward hands.
5. Explosive jump: Stand up and jump vertically, arms overhead.
6. Landing: Land softly and immediately chain the next repetition.

Recommended HIIT Protocol

The Speed Burpee excels in high-cadence formats:

• Tabata: 20 sec on / 10 sec off x 8 rounds. Aim for 8 to 12 reps per interval.
• AMRAP 10 min: Combine 10 speed burpees + 10 air squats, maximize rounds.
• For Time: 100 speed burpees as fast as possible (target: under 6 minutes).

Safety and Common Mistakes

• Don't skip the plank phase: Even briefly, pass through a true plank position.
• Controlled landing: Speed should not compromise jump reception quality.
• Mandatory warm-up: 5 minutes of joint mobility before high-cadence work.
• Hydration: Caloric expenditure is very high; stay hydrated between sets.

Variations

• Step-back speed burpee: Walk feet instead of jumping for reduced impact (beginners).
• Broad jump speed burpee: Replace vertical jump with a broad jump.
• Speed burpee + tuck jump: Add a knees-to-chest jump for increased difficulty.
• Over-obstacle speed burpee: Jump over a bar or step between each rep.

Target Audience

The Speed Burpee is accessible to all levels. Beginners use it as a transition toward the classic burpee. Intermediate and advanced athletes integrate it into WODs to maximize energy expenditure. It is an excellent exercise for weight loss and general cardiovascular conditioning.