How to do a Balance Trainer Burpee
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Burpee
Target muscles worked
Instructions for Proper Form
An explosive, full-body exercise that incorporates a BOSU balance trainer to increase the challenge of traditional burpees. This variation enhances core stability, balance, and cardiovascular endurance, offering a higher intensity option for advanced fitness levels.
- Stand, holding the Balance Trainer in front of the torso with the platform side up and dome side down.
- Squat and lower the Balance Trainer dome to the floor.
- Jump to plank position, then jump quickly back to the squat.
- Stand and lift the Balance Trainer overhead and lower it back to starting position.
- Keep the core braced throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Burpee standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternatives & Variations to Balance Trainer Burpee
1. Leg Extension
99.4 mSCORESWAPPED 20 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
2. Burpee
84.7 mSCORESWAPPED 17 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads
3. Lunge
90.8 mSCORESWAPPED 12 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
4. Air Squats
92.1 mSCORESWAPPED 12 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
5. Back Squat
99.3 mSCORESWAPPED 10 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Dumbbell Lunge
97.6 mSCORESWAPPED 10 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
7. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 9 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Balance Trainer Burpee with Pushup
75.4 mSCORESWAPPED 9 TIMESThis exercise is a more challenging variation of Burpees. Like other Burpees, this is a complex series of movements that target many different muscle groups. By adding a Balance Trainer, you can add significantly more instability to the movement which can help you recruit smaller stabilizing muscles. Adding in a Push Up to this exercise can also further help you recruit muscles in your upper body compared to standard Burpee.
- Intermediate
- Quads
- BOSU® Balance Trainer
9. Balance Trainer Mountain Climber
40.8 mSCORESWAPPED 8 TIMESThis intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.
10. Dumbbell Squat
94.1 mSCORESWAPPED 8 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.