What is Half Burpee?

A Half Burpee is an easy calisthenics move that transitions from all-fours to a high plank and back in a controlled jump. It primarily targets shoulders, quadriceps, hamstrings and glutes while improving cardio and core stability, ideal for beginners.

How to Do Half Burpee

  1. Start on all-fours: Begin on hands and knees with toes flexed and hands slightly wider than shoulders. Keep hips over knees and rotate shoulders outward to engage the lats.
  2. Lift to plank: Straighten your legs to lift knees off the floor into a high plank. Maintain a braced core, level hips and neutral neck alignment.
  3. Jump feet forward: Powerfully jump your feet toward your hands, landing hip-width with soft knees. Keep hands planted and avoid rounding the back.
  4. Return to plank: With hands on the floor, jump feet back to a high plank in a controlled motion. Keep shoulders stable and core engaged.
  5. Repeat with control: Continue jumping feet forward and back at a steady pace. Breathe rhythmically, prioritize form over speed, and stop if alignment breaks.

Muscle Groups

Shoulders, Quadriceps, Hamstring, Glutes

Description

Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders. Grip the ground with your hands and rotate your shoulders outward to engage your lats.

Straighten your legs to lift your knees off of the ground so you end up in a high plank position. Your legs should be hip-width apart.

While maintaining proper alignment, jump your feet toward your hands as if you were preparing to complete a full burpee.

With your hands still on the floor, jump your feet back to the starting position. Continue to jump your feet back and forth in a controlled manner for the desired number of repetitions.

Movement Group

Cardio

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Half Burpees?

Half Burpees boost cardiovascular fitness, strengthen shoulders, quadriceps, hamstrings and glutes, and improve core stability and coordination. As an easy-level bodyweight movement, they're useful for warm-ups and beginners building endurance without full burpee impact.

What are common mistakes when doing Half Burpees?

Common mistakes include letting the hips sag, rounding the upper back, landing with locked knees, and rushing the movement. Correct these by bracing the core, rotating shoulders outward, softening knee landings, and slowing the tempo to maintain alignment.

How can I progress or modify Half Burpees?

To progress, add a push-up, perform full burpees, increase sets or tempo, or add a small hop for power. To modify, step feet forward and back instead of jumping, reduce range of motion, or elevate hands on a bench.