Burpee

Master the full-body burpee: a dynamic exercise combining a squat, push-up, and jump to boost cardio endurance and strength.

IntermediateCardio Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Burpee

Compound

Jack Burpee

Cardio · Body weight

Advanced

Description

A full body exercise that combines a squat, jump, and push-up in a fluid, continuous movement.

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How to do Burpee

01
Setup
Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
02
Setup
Lower into a squat, placing your hands on the floor directly in front of your feet, shoulder-width apart.
03
Quickly kick your feet back behind you into a plank position, ensuring your body forms a straight line from head to heels.
04
Perform a push-up by lowering your chest towards the floor, then pushing back up until your arms are fully extended.
05
Immediately jump your feet forward towards your hands, returning to the squat position with your hands still on the floor.
06
Explode upwards from the squat, extending your hips and knees to jump, reaching your arms overhead. Land softly on the balls of your feet and immediately transition into the next repetition.

Tips

Maintain a tight core throughout the movement to protect your spine and maintain stability, especially during the plank and push-up phases.
Focus on controlled breathing: exhale as you kick your feet back and during the push-up, then inhale as you jump your feet forward and prepare for the explosive jump.
Land softly on the balls of your feet when returning from the jump, absorbing the impact through your knees and hips to protect your joints.
To modify the burpee, step your feet back and forward instead of jumping, and you can also skip the push-up or the final jump.

Common mistakes

Arching the lower back in plank: Avoid letting your hips sag or pike in the plank position by actively engaging your glutes and core to maintain a straight line from head to heels.
Not fully extending the jump: Ensure you fully extend your hips and knees at the top of the jump and reach your arms overhead to maximize the cardio benefits and range of motion.
Shallow push-ups: Perform a full range of motion push-up, bringing your chest close to the floor, to effectively engage your chest and triceps and get the full benefit of the exercise.

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Questions

Is Burpee good for beginners?

Burpee is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Burpee?

You need Body weight to perform Burpee. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Burpee?

Maintain a tight core throughout the movement to protect your spine and maintain stability, especially during the plank and push-up phases. Focus on controlled breathing: exhale as you kick your feet back and during the push-up, then inhale as you jump your feet forward and prepare for the explosive jump. Land softly on the balls of your feet when returning from the jump, absorbing the impact through your knees and hips to protect your joints. To modify the burpee, step your feet back and forward instead of jumping, and you can also skip the push-up or the final jump.

What are common mistakes when doing Burpee?

Arching the lower back in plank: Avoid letting your hips sag or pike in the plank position by actively engaging your glutes and core to maintain a straight line from head to heels. Not fully extending the jump: Ensure you fully extend your hips and knees at the top of the jump and reach your arms overhead to maximize the cardio benefits and range of motion. Shallow push-ups: Perform a full range of motion push-up, bringing your chest close to the floor, to effectively engage your chest and triceps and get the full benefit of the exercise.