Also known as: squat thrust, tuck jump push-up, push-up to jump, jump squat push-up, bodyweight squat thrust

What is Burpee?

A burpee is a compound bodyweight exercise combining a push-up, squat and tuck jump that targets the chest, shoulders, quadriceps, hamstrings and glutes. It's a medium-difficulty cardio-strength move that builds full-body power, endurance and functional coordination with no equipment required.

How to Do Burpee

  1. Start standing: Stand tall with feet hip-width, brace your core, and hinge at hips slightly. Keep shoulders down and chest open before moving into the next phase.
  2. Drop to plank: Place hands shoulder-width, kick legs back into a high plank. Maintain a straight line from head to heels and avoid letting hips sag.
  3. Perform push-up: Lower chest under control until elbows are about 90 degrees, keeping core tight. Press up fully while maintaining neutral spine and shoulder alignment.
  4. Return to squat: Drive hips up, jump feet forward outside hands landing softly into a low squat. Keep knees tracking over toes and chest lifted.
  5. Explode to jump: From the squat, generate power through hips and legs, explode upward into a tuck or vertical jump. Land lightly on balls of feet.
  6. Land and reset: Land with soft knees, absorb impact, then lower to hands and kick legs back into plank to begin next repetition. Breathe steadily throughout.

Muscle Groups

Chest, Shoulders, Quadriceps, Hamstring, Glutes

Description

Begin in a push up position. Bend your elbows and lower your chest to the floor.
As you push up, lift your hips, bring your knees to your chest and plant your feet, landing in the bottom of a squat.
From here, drive upward and transition to a tuck jump.
Land on your toes, with soft knees. Then squat back down, place your hands on the floor and kick your legs back, returning to your push up position. Stay tight avoid letting the hips sag.
Repeat for repetitions
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of burpees?

Burpees improve cardiovascular fitness, total-body strength and muscular endurance by combining pushing, hinging and jumping. They increase calorie burn, coordination and work capacity, making them efficient for HIIT, conditioning and time-efficient workouts without equipment.

What are common mistakes when doing burpees?

Common mistakes include letting the hips sag in plank, skipping the full push-up, landing stiffly on jumps, and poor knee tracking in the squat. Focus on core bracing, controlled push-ups and soft, aligned landings to reduce injury risk and improve efficiency.

How can I modify or progress burpees?

Regress by stepping feet back instead of kicking, doing incline push-ups, or removing the jump. Progress by adding a tuck or plyo jump, weighted vest, clap or archer push-ups, or increasing tempo/volume. Choose options that preserve form and control while raising intensity.