What is Burpee?

A burpee is a full-body calisthenics exercise combining a push-up, squat and tuck jump. It primarily targets the chest, shoulders, quadriceps, hamstrings and glutes while raising heart rate. Difficulty: medium — suitable for intermediate trainees seeking cardio and strength in one efficient bodyweight movement.

How to Do Burpee

  1. Start standing: Stand tall with feet hip-width, engage core and shoulders. Hinge at hips, place hands on floor shoulder-width apart, prepare to kick back.
  2. Kick to plank: Kick legs back into a strong plank, keeping a straight line from head to heels. Avoid sagging hips and brace your core.
  3. Perform push-up: Lower your chest with a controlled push-up, elbows tracking about 45 degrees. Push through palms and maintain a stable, tight core.
  4. Bring feet forward: As you press up, drive hips back and jump the knees toward chest, planting feet softly into the bottom of a squat.
  5. Explosive tuck jump: From the squat, explode upward into a tuck jump, bringing knees toward chest. Land softly on toes and absorb impact with bent knees.
  6. Land and reset: Land softly, return to the squat, place hands, kick feet back to plank and repeat. Breathe steadily and protect lower back by staying tight.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of doing burpees?

Burpees build cardiovascular endurance, increase full-body strength, and burn calories efficiently. They train chest, shoulders, quads, hamstrings and glutes while improving coordination, work capacity and functional fitness with no equipment required.

What common mistakes should I avoid when doing burpees?

Avoid letting the hips sag in plank, rushing the push-up, landing stiffly from the jump, or rounding the lower back. Maintain a neutral spine, controlled push-up, soft landings and a tight core for safer reps.

How can I progress or modify burpees if needed?

Begin with half or step-back burpees (no jump or push-up) to build form. Progress by adding a full tuck jump, faster intervals, higher rep sets, or a weighted vest for added intensity and strength demands.