Bodyweight • Full Body Exercise

Burpee

Exercise demonstration
Share:

Muscles Worked

Primary Muscles

  • Quadriceps (Legs)
  • Pectoralis Major (Chest)
  • Deltoids (Shoulders)
  • Triceps Brachii
  • Core Stabilizers (Abs and Obliques)

Secondary Muscles

  • Gluteus Maximus (Glutes)
  • Hamstrings
  • Calves
  • Hip Flexors
  • Erector Spinae (Lower Back)
  • Cardiovascular System

How to Perform

  1. 1

    Starting Position: Stand tall with feet shoulder-width apart, arms at your sides. Engage your core and prepare to move explosively. Take a breath in to brace yourself for the movement sequence ahead.

  2. 2

    Drop Down: Squat down quickly and place both hands on the ground just in front of your feet, slightly wider than shoulder-width. Your hands should land flat with fingers spread for stability. Keep your core engaged as you transition.

  3. 3

    Plank and Push-Up: Jump or step both feet back simultaneously into a high plank position. Your body should form a straight line from head to heels. Immediately perform a full push-up by lowering your chest to just above the ground, elbows at 45 degrees, then press back up explosively. Keep your core tight throughout—no sagging hips.

  4. 4

    Jump In: After completing the push-up, explosively jump or step your feet back to your hands, landing in a deep squat position. Your feet should land flat and just outside your hands. Keep your chest up and weight on your heels, preparing for the explosive jump.

  5. 5

    Explosive Jump: From the squat position, explode upward into a vertical jump, reaching your arms overhead. Fully extend your hips, knees, and ankles. Land softly with bent knees to absorb impact, immediately transitioning into the next rep. Exhale forcefully during the jump, inhale as you drop back down.

Common Mistakes

Sagging Hips in Plank

Letting your hips drop during the plank or push-up phase puts stress on your lower back and reduces core engagement. Maintain a rigid, straight line from head to heels by actively squeezing your glutes and bracing your core throughout.

Half-Rep Push-Ups

Barely lowering your chest or skipping the push-up entirely defeats the purpose. If you can't do a full push-up, modify by dropping to your knees or stepping back instead of jumping. Quality over speed—always complete the full range of motion.

Landing Stiff-Legged

Landing from the jump with locked knees creates dangerous impact forces on your joints. Always land with soft, bent knees and immediately absorb the impact by sinking into the next squat. Think "land like a cat," not "land like a brick."

Racing Through With No Control

Flailing through burpees with zero technique just to get them done faster increases injury risk and reduces effectiveness. Move with purpose and control, especially when fatigued. Smooth is fast—maintain form even when your lungs are burning.

Pro Tips

  • Find Your Rhythm and Breathing Pattern

    Establish a consistent breathing pattern to maximize endurance: inhale on the way down, exhale forcefully during the push-up, quick breath in the squat, explosive exhale on the jump. Rhythmic breathing prevents early fatigue and keeps you moving efficiently.

  • Scale Intelligently Based on Fitness Level

    Beginners: step back instead of jumping, eliminate the push-up, or skip the jump at the top. Intermediate: standard burpee with full push-up. Advanced: add a tuck jump, box jump, or hold dumbbells. Progress gradually while maintaining perfect form.

  • Program for Different Training Goals

    For conditioning: HIIT protocols like 30 seconds max reps, 30 seconds rest for 10 rounds. For endurance: EMOM (every minute on the minute) sets of 10-15 reps. For fat loss: incorporate into circuit training. Burpees are incredibly versatile—use them strategically.

  • Use the "Slow is Smooth, Smooth is Fast" Principle

    When learning or returning to burpees, slow down and perfect each position. Once the movement pattern is automatic, gradually increase speed while maintaining quality. The fastest burpee athletes move with fluid efficiency, not chaotic desperation. Master the movement, then add intensity.

Variations

Burpee Box Jump

Jump onto a box instead of vertical jump for explosive power development.

Dumbbell Burpee

Hold dumbbells throughout for increased resistance and grip challenge.

Burpee Pull-Up

Add a pull-up at the top of the jump for ultimate full-body challenge.

Step-Back Burpee

Step back instead of jumping for beginner-friendly modification.

Alternatives

Kettlebell Swing

Ballistic full-body exercise with less impact on joints.

Mountain Climbers

High-intensity core and conditioning exercise in plank position.

Thrusters

Front squat to overhead press combining legs and shoulders.

Jump Squats

Explosive lower body exercise with cardiovascular benefit.

Related Core Exercises

Plank

Isometric core stability hold

Kettlebell Swing

Explosive posterior chain power

Farmer's Carry

Loaded carry for core stability

Hanging Leg Raise

Lower ab and hip flexor strength

Crunch

Spinal flexion exercise for abs

Cable Crunch

Weighted ab training with cables

Tip of the Day PRO

Focus on quality over weight. Perfect technique with moderate weight activates more muscle than heavy weight with poor form.

replogr logo

Track Your Burpee Progress

Log every set, track your personal records, and watch your strength grow with replogr. The offline workout tracker built for serious lifters.

Download replogr.