Nike master trainer Kirsty Godso breaks down this total-body burpee progression exercise that works every. single. muscle.

By Kylie Gilbert
September 11, 2018

Burpees are the bodyweight exercise you love to hate-and for a reason: They're hard AF but they work pretty much every muscle in your body and cause your heart rate to spike, making it great for strength training and conditioning at the same time. (More on that here: How to Do a Burpee-and Why You Should)

But if you're looking to take your basic burpee to the next level for an even harder challenge (kudos to you!), Nike master trainer and queen of HIIT Kirsty Godso has you covered. She created her signature "hot sauce burpee"-a modified progression of the standard burpee, which is crazy intense-and is here to show you how it's done. (P.S. Here's Godso's creative bodyweight EMOM workout that's all about speed.)

The purpose? "To bring sport-like purpose to training," she says. "How can we take a move that people aren't stoked about and give it a purpose and make it more fun and functional, instead of just focusing on burning calories? If training is your sport, it brings some flavor to it," she explains of how the "hot sauce" came to life.

The hot sauce burpee variation is all about speed-it's meant to be done fast and snappy and when done right, will work every muscle in your body-no weights needed.

How to Do a Hot Sauce Burpee

A. Start in plank position. Push bodyweight forward onto hands and as you hop, drive knees in toward chest. Engage core to jump legs straight back, returning to plank.

B. Immediately jump feet to outside of hands, removing hands from floor and lifting chest to land in a low squat. Keep your hands light in front of you.

C. Jump straight up into a tuck jump, using abs to drive knees straight up; land with soft knees. Jump back to starting plank position. That's one rep.

Common Mistakes to Avoid

  • Don't bring knees up into a donkey kick.
  • When coming into a squat position, don't land with feet together.
  • Avoid locking knees when landing tuck jump.

Hot Sauce Burpee Modifications

Not quite there yet? Try these exercises to help strengthen and recruit the muscles you'll need to perform the hot sauce burpee.

  • High Plank: Practice holding a plank for as long as you can.
  • Regular Burpee: Perfect the regular ol' burpee first, without a push-up.
  • Tuck Jumps: Do one tuck jump, bringing knees as high as you can.

How to make it even harder: Add a push-up at the beginning of the movement.

How to scale it down: Take out the tuck jump and just do a regular jump.