How to do a Burpee
The burpee is a full-body conditioning exercise that links a squat, a plank, a push-up, and a vertical jump into one continuous rep. It works the legs, chest, shoulders, and core while driving your heart rate up fast. It needs no equipment and suits anyone wanting efficient cardio, though beginners can step back instead of jumping.
- Primary muscles
- Quadriceps, Chest (pectoralis major)
- Also works
- Glutes, Core, Shoulders (deltoids), Triceps
- Equipment
- None (bodyweight)
- Level
- Intermediate
Step by step
- Stand tall with your feet about shoulder-width apart and your arms at your sides.
- Drop into a squat and set your palms on the floor just in front of your feet.
- Jump or step your feet back into a high plank, keeping your hips level and core tight.
- Lower your chest to the floor in a push-up and press back up to the plank.
- Hop your feet forward to land just outside or behind your hands in a low squat.
- Drive through your legs to jump straight up, reaching your arms overhead.
- Land with soft knees and sink right into the next rep.
Coaching cues
- Keep your plank solid; do not let your hips sag when your feet land back.
- Land quietly by bending your knees and hips on every jump.
- Find a steady rhythm you can hold rather than sprinting the first few reps.
Common mistakes
Sagging hips in the plank
Brace your abs and squeeze your glutes as your feet land behind you.
Skipping or half-doing the push-up
Lower your chest fully, or drop to your knees for the push-up if needed.
Landing stiff-legged
Absorb each jump through bent knees and hips to reduce impact.
Rounding the back to reach the floor
Squat down with your chest up instead of folding forward from the waist.
Sets and reps
Strength
4–5 sets of 5–8 explosive reps with full rest
Muscle growth
3–4 sets of 10–12 reps
Endurance
5–8 rounds of 30–40 seconds on, 20–30 seconds off
Alternatives
FAQ
Are burpees good for weight loss?
Burpees burn a lot of energy in a short time and are great for conditioning. Weight loss still depends mainly on your overall diet and activity, so use them as one part of a complete plan.
How can I make burpees easier?
Step your feet back and forward instead of jumping, skip the push-up, or place your hands on a bench. Add the jump and push-up back as your fitness improves.
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