How to do a burpee
A burpee is a full-body move done in one flow: squat down, put your hands on the floor, jump your feet back to a plank, bring them back in and jump up. It works almost every muscle and raises your heart rate fast, which makes it a standard in conditioning and military-style training.
Muscles worked
Main: Thighs and glutes, Chest, shoulders and triceps, Core.
Also working: Calves, Heart and lungs.
How to do a burpee
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the floor in front of your feet.
- Jump or step your feet back into a high plank, keeping your body straight. Add a push-up here if you want the full version.
- Jump or step your feet back toward your hands.
- Stand up and jump straight up, reaching your arms overhead. Land softly and go into the next rep.
Form tips
- Squat, hands down, jump back
- Chest to floor (optional)
- Jump up with hands overhead
Common mistakes
Hips sagging in the plank
When you land in the plank, keep your core tight so your lower back does not dip.
Landing stiff-legged
Land on the balls of your feet with soft knees, both when you jump in and when you jump up.
Speed over form
When form falls apart, slow down or switch to the step-back version.
Easier and harder versions
- Easier: Squat thrust
How many to do
A good starting point is 3 sets of 8 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
How can I make burpees easier?
Step your feet back and forward instead of jumping, skip the push-up and the jump at the top, or put your hands on a bench.
How many burpees should I do?
For beginners, 3 sets of 5–8 with good form is a solid start.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
