Not this.
There’s a lot of variations here, so if you keep your form good for all of these you will get a great total body workout. I take 30-60 second breaks in between sets and I finish in about in around 17-20 minutes.
Here’s PDFs I made that I’ve printed out and have been using. I have it pretty much memorized by rote by now but it helped having the list on hand.
Burpee Workout
Burpee Workout Simplified
One last thing: how to make a cheap/permanent homemade pull up bar, from The Fit Blog. I made one in my basement from these directions. I don’t know how much longer that post will be up because the blog seems to be languishing, so here’s the diagram for safekeeping.
| Push up | Pull up |
|---|---|
| Standard width | Standard width (overhand) |
| Wide fly | Wide grip (overhand) |
| Staggered (left hand leading) | Over/Under (left over)* |
| Staggered (right hand leading) | Over/Under (right over)* |
| Military | Close-grip overhand |
| Decline | Chin up |
| Pike | Corn Cob |
| Diamond | Close-grip chin up |
| Standard (slow-motion, left leg up) | Standard L-shaped (left leg only) |
| Standard (slow-motion, right leg up) | Standard L-shaped (right leg only) |
I also made a simplified version of only five variations. It’s easy to remember but it might help to tack it up in the workout room anyways.
| Push up | Pull up |
|---|---|
| Standard width | Standard width (overhand) |
| Wide fly | Wide grip (overhand) |
| Staggered (left hand leading) | Over/Under (left over)* |
| Staggered (right hand leading) | Over/Under (right over)* |
| Military | Close-grip overhand |
| Standard width | Standard width (overhand) |
| Wide fly | Wide grip (overhand) |
| Staggered (left hand leading) | Over/Under (left over)* |
| Staggered (right hand leading) | Over/Under (right over)* |
| Military | Close-grip overhand |
* I kinda sorta came up with this pull up type on my own, though surely someone else thought of them too. They are pretty much commando pull ups but the grip is standard instead of narrow. Basically you have one hand over and one hand under the bar. Simple.