Also known as: modified burpee, mini burpee, kneeling burpee, low-impact burpee

What is Half Burpee?

A Half Burpee is an easy bodyweight cardio move that shifts from all-fours into a high plank and back, targeting shoulders, quadriceps, hamstrings and glutes. It builds coordination, core stability and low-impact conditioning for beginners or circuit training.

How to Do Half Burpee

  1. Start on all-fours: Begin on all-fours with knees and toes contacting the floor and hips over knees. Hands slightly wider than shoulders, grip ground and rotate shoulders outward to engage lats.
  2. Lift into plank: Straighten your legs to lift knees off the floor into a high plank. Keep legs hip-width, spine neutral, core braced and shoulders stacked over wrists.
  3. Jump feet forward: Controlled, jump your feet toward your hands, landing softly on the balls of your feet. Keep chest low and knees tracking over toes to protect joints.
  4. Jump feet back: With hands on the floor, jump your feet back to the high plank. Maintain a flat back, avoid sagging hips, and keep core engaged on return.
  5. Repeat with control: Continue alternating jumps forward and back in a steady rhythm. Breathe consistently, choose a pace you can sustain, and stop or rest if form deteriorates.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of half burpees?

Half burpees improve cardiovascular fitness, shoulder endurance, core stability and lower-body conditioning with lower impact than full burpees. They boost coordination and are a practical warm-up or circuit exercise for beginners and general conditioning.

What common mistakes should I avoid with half burpees?

Avoid rounded shoulders, sagging hips, landing stiffly or jumping too far forward. Keep the core braced, shoulders stacked over wrists and land softly on the balls of your feet to reduce injury risk.

How can I progress or modify half burpees?

To progress, add a push-up, perform full burpees or include a tuck/jump at the end. To modify, slow the tempo, perform the movement from an elevated surface, or reduce range of motion for less impact.