The burpee strings together a squat, a plank or push-up, and an explosive jump into one continuous full-body movement. It raises the heart rate fast and trains the legs, chest, shoulders and core with no equipment, which is why it appears in almost every bootcamp and CrossFit programme.
Be one of the first to rate this exercise
How effective is this exercise for you?
5
Sets
10
Reps
Bodyweight
Equipment
12.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Full body
📋 How To Perform Burpee
1
Start standing, then squat down and place your hands on the floor.
2
Jump your feet back into a plank position.
3
Perform a push-up (optional), then jump your feet back toward your hands.
4
Explosively jump up, reaching your arms overhead.
5
Land softly and immediately move into the next rep.
💡 Benefits of Burpee
Builds conditioning and muscular endurance at the same time, burns a lot of energy per minute and can be done anywhere. It is a staple of fat-loss circuits and a good test of general fitness.
📈 Sets, Reps & Programming
Try 5 sets of 10 reps with 60 seconds rest, or 30 seconds of work and 30 seconds of rest for 6 rounds. Keep a steady, repeatable pace instead of racing the first few reps.
⚠️ Common Mistakes to Avoid
Letting the hips sag in the plank position
Skipping the jump or the full stand at the top
Rushing so fast that the form collapses
✅ Pro Tips
Step the feet back and forward instead of jumping if you are new
Land softly with the knees slightly bent after each jump
🛡️ Safety Notes
High impact on the wrists, shoulders and knees. Beginners should use the step-back version without the push-up or jump, and stop if the lower back pinches.
🔁 Progressions & Regressions
Make it harderadd a push-up and a tuck jump, or wear a weight vest.
