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Bosu Ball Burpees: How To Do, Variations,…

There are many different ways to improve your current exercise routine. What about doing Bosu Ball burpees, what will the effects be?

Bosu Ball burpees are a variation of regular burpees where you do the exercise with a Bosu Ball in your hands with the round side pointing away from you. You can describe the Bosu Ball as the top of a stability ball attached to a flat surface.

Compared to the regular version, Bosu Ball burpees engage your balance and coordination a bit more. You also have to squat slightly more weight.

All in all, Bosu Ball burpees will have very similar effects as the bodyweight-only version. Compared to an exercise like crunches, burpees don’t take full advantage of the possibilities of a Bosu Ball.

If you do decide to do Bosu Ball burpees make sure you squat down low enough to get in a good leg workout.

Whether you should Bosu Ball burpees or alternatives to your routine ultimately depends on things like your personal situation, personal preference, and training goals.

How to do a Bosu Ball burpee

As the name implies, you need a good Bosu Ball to do this exercise. Once you have that, to do a Bosu Ball burpee take the following steps:

  1. Stand up straight with your feet slightly wider than shoulder width. Hold the Bosu Ball on the sides with the round part pointing away from you.
  2. Squat down, preferably with your hips as low as your knees, and place the Bosu Ball on the ground.
  3. Kick back your feet so that you stand in a plank position. Make sure you keep your back straight and your shoulders above your hands.
  4. Slowly fold your arms at your elbows until your face is close to the surface of the Bosu Ball. Your upper arms should be at an angle of about 45 degrees or less to your sides. Another way to put it is if someone is looking down at you from above your arms should make an arrow, not a T.
  5. Stretch your arms again until you are back in the position of step 3.
  6. Kick your feet forward so that you are back in the position of step 2.
  7. Push yourself up with the help of your legs at an intensity where you jump in the air. Make sure you keep your back straight.
  8. Land with your legs at least slightly stretched to absorb the shock of landing.

Make sure you can do each part of the exercise with the right technique before doing a full burpee to avoid any injuries. One of the downsides of burpees is that after you do a few of them you can easily start to neglect the technique due to fatigue.

Some people are not ready yet for full burpees. You can do Bosu Ball burpee variations by leaving out parts like the jump and pushup (also known as squat thrusts) or do other strengthening exercises for specific body parts first.

On the other hand, Bosu Ball burpees can also become too easy. If that is the case you can do Bosu Ball burpees with a weighted vest to keep seeing muscle growth progress.

How to do a Bosu Ball burpee

Muscles worked with Bosu Ball burpees

Bosu Ball burpees include a wide variety of movements that work many important muscles. Some examples include quadriceps, glutes, calves, chest, triceps, core, erector spinae, hip flexors, hamstrings, and back.

The way you build muscle in these places is by engaging these muscles so that they get damaged enough. This may sound counterintuitive but this damaging makes it so your body repairs these muscles, and adds a bit more to be better prepared to exert similar efforts in the future.

If you stick to exercises with the same weight, as your muscles become stronger this same effort may not damage your muscles enough to promote extra muscle growth.

By adding extra resistance to exercises like Bosu Ball burpees you are better able to damage the muscles in a shorter amount of time. If you don’t overdo it, give your body enough nutrients, and give your muscles enough rest this can in turn lead to faster and more leg muscle gain.

One downside of adding the Bosu Ball to burpees is that it is hard to make the bodyweight version more challenging.

You can wear a weighted vest but even then, for individuals more experienced with resistance training, Bosu Ball burpees may be too easy to get a lot of results.

The weight of Bosu Balls is between 10-19 pounds (4.5-8.7 kg) which is not that much for most people.

Depending on your personal situation, workout plan, and training goals, Bosu Ball burpees may be a good or bad addition.

Benefits of Bosu Ball burpees

Some people question how useful this exercise can be but adding Bosu Ball burpees to your routine can offer you some amazing benefits. Some of the most important ones include:

  1. Stronger muscles: Bosu Ball burpees are a type of resistance training that can help you strengthen your muscles.
  2. Can help with losing weight: Doing Bosu Ball burpees likely requires more energy than your regular daily activities. Extra muscle mass also helps with burning more calories. Both of these aspects can help with, but are no guarantee for, weight loss.
  3. Improves mood: Exercise like Bosu Ball burpees promotes the release of substances that help you feel good.
  4. Balance and coordination: Balance and coordination are fitness skills that can be improved by challenging them. Bosu Ball burpees can help you with this even more than the regular version of the exercise.
  5. Improves sleep: Exercise like Bosu Ball burpees can improve the quality and duration of your sleep which in turn offers many important benefits.
  6. May improve athletic performance: Bosu Ball burpees can help you strengthen your leg muscles and cardiovascular health. This can lead to an improvement in sports where you benefit from fast running.
  7. Slows down aging: Bosu Ball burpees won’t influence how many days have passed since you were born. However, exercise can slow down the progress of certain aging markers that are correlated with negative health effects.

While inevitably many workouts are better for some of these benefits than Bosu Ball burpees, it is amazing that you can get so many important benefits from adding one activity to your routine.

That being said, the benefits of Bosu Ball burpees are very similar to the regular bodyweight version. A Bosu Ball can offer other benefits too.

Potential risks

The main thing to keep in mind is that Bosu Ball burpees can be hard on body parts like your ankles, knees, hips, wrists, elbows, neck, shoulders, and back, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any knee, wrist, or back pain, you may want to talk to your primary care provider before implementing Bosu Ball burpees into your workout routine.

If you feel pain in any body parts it may be a sign you are overdoing it. In that case, you may need some rest, better lifestyle habits, a less intense workout schedule, or it may be a sign that Bosu Ball burpees are not (yet) for you.

Bosu Ball burpee alternatives

While Bosu Ball burpees can be a good addition to your workout routine, there are also some alternatives available for training similar aspects of your physical health. Some of these Bosu Ball burpee alternatives include:

  • Lunges
  • Bench presses
  • Bicycle crunches
  • (Bosu Ball) Toe taps
  • Jump squats
  • Running
  • (Bosu Ball) Mountain climbers

Which one of these options is the best depends on things like your personal situation, training goals, the equipment you have available, etc.

Conclusion

Many people will benefit a lot from adding Bosu Ball burpees with the right technique to their routine. That being said, you may stop seeing a lot of muscle growth and strength progress relatively soon because bodyweight Bosu Ball burpees will become too easy.

If this is your goal you may need to make Bosu Ball burpees more challenging with a weighted vest or switch to other resistance training exercises.

Another thing is that the benefits of Bosu Ball burpees are very similar to the regular version. The Bosu Ball does offer some extra resistance, balance, and coordination training but regular bodyweight burpees can work too.

Remember that doing Bosu Ball burpees can be hard on body parts like your ankles, knees, hips, wrists, elbows, neck, shoulders, and back, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any knee, wrist, or back pain, you may want to talk to your primary care provider before doing more Bosu Ball burpees.

Also keep in mind that consistency is an important factor for any workout plan. The more you love the exercise you do the easier it becomes to do it consistently. If doing Bosu Ball burpees is a workout you love, great.

If not, burpee alternatives and other exercises can also offer a lot of benefits.

If you do decide to implement more Bosu Ball burpees make sure you give your body enough nutrients, rest, and sleep to repair and grow your muscles.

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Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

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