Exercise Guide
How to do burpee
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
The burpee is a 'squat-plank-pushup-jump' combo. It’s a high-intensity movement that challenges your heart, lungs, and nearly every muscle in your body. While often used for 'cardio,' the burpee is actually a great way to build functional strength and coordination.
Because it requires moving your center of mass from the floor to the air rapidly, it burns a massive amount of energy in a short amount of time. It’s the king of bodyweight conditioning.
Why Use It
- Massive calorie burner and cardiovascular booster.
- Trains the body to move as a single, coordinated unit.
- Can be done anywhere, anytime—no gym required.
When to Use It
Use these in metabolic circuits, as a high-intensity finisher, or as part of a bodyweight-only workout.
Instructions for Proper Form
Setup
- Stance: Stand with your feet shoulder-width apart and your arms at your sides.
Execution
- The Drop: Squat down and place your hands on the floor in front of you.
- The Plank: Jump both feet back so you are in a high plank position.
Pro Tip: Lower your chest all the way to the floor for a 'full' burpee. Keep your core tight so your hips don't hit the floor first.
- The Snap: Push off the floor and jump your feet forward, landing them just outside your hands.
- The Jump: Immediately explode upward, jumping as high as you can and reaching your arms overhead.
Coaching Cues
- Flat feet: When jumping your feet forward, try to land on your whole foot, not just your toes. This protects your knees.
- Don't sag: Keep your belly button pulled in toward your spine when you're in the plank.
Common Mistakes
- Sagging Hips: Letting the lower back arch when jumping into the plank.
- Landing on Toes: Jumping the feet forward but staying on the balls of the feet, which puts stress on the knees.
- Skipping the Jump: Not actually leaving the floor at the top of the rep.
Mistakes by Level
Beginner
- Holding the breath.
- Landing with 'heavy' feet.
Intermediate
- Losing core tension as they get tired.
- Short-changing the range of motion.
Advanced
- Slowing down the transition between the floor and the jump.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Other
Body Position
Other
Load Style
Bodyweight
Muscles Worked
Primary
- Quads
- Chest
- Core
Secondary
- Triceps
- Shoulders
- Glutes
Stabilizers
- Calves
- Lower-back
Setup Requirements
- Enough space to lie down flat and jump up.
- Flat, non-slip surface.
Form Checklist
- Is your core tight when you jump back to the plank (no sagging hips)?
- Are your feet landing flat when you jump forward?
- Are you getting full hip extension at the top?
Range of Motion
From standing, chest must touch the floor in the plank, and feet must leave the floor in the jump.
Breathing Pattern
Exhale as you jump up; inhale as you drop to the floor. Try to find a rhythmic 'breath per rep' to avoid gassing out.
Tempo Guidance
Maintain a steady, repeatable pace. Don't sprint the first 5 reps if you have 20 to do.
Caution Notes
- If you have lower back pain, step your feet back instead of jumping them back to reduce the impact on your spine.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Cardiovascular conditioning.
- Fat loss and metabolic conditioning.
- Full-body muscular endurance.
Goal Tags
Rep Ranges
- 10-20 reps for conditioning sets.
- As many reps as possible (AMRAP) for timed intervals.
Set Guidance
3-5 sets or timed intervals (e.g., 30 seconds on, 30 seconds off).
Rest Guidance
30-60 seconds for high-intensity work.
Frequency
2-4 times per week.
Pairings
- Pair with mountain climbers for a core/cardio blast.
- Pair with air squats to focus on lower-body endurance.
Audience Notes
- A high-impact move that can be modified for any fitness level.
Substitution Targets
- Sprawls
- Jump squats
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Step-back burpee
Stepping the feet back one at a time instead of jumping removes the high-impact element.
Best for: Beginners or those with back/knee issues.
Progressions
Burpee over bar
Adding a lateral jump over an object increases the coordination and power demand.
Best for: Advanced conditioning.
FAQ
Common Questions
Do I have to do a push-up at the bottom?
A 'standard' burpee includes a push-up or at least touching your chest to the floor. If you skip it, it's usually called a 'sprawl' or a 'half-burpee.'
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.