Burpee

Difficulty: ⭐⭐ Intermediatepush

Home Setup

Perform on any flat surface with enough space to extend your body and jump; use a yoga mat, towel, or carpet for cushioning if on hard floors

Clear floor space (6x3 feet)Yoga mat or towel (optional)Athletic shoes (optional)

💡 Pro tip: If you live in an apartment, perform step-back burpees without the jump to reduce noise and impact while maintaining the conditioning effect

Gym Setup

Open floor space or exercise mat; can be performed anywhere in the gym

Safety: Ensure adequate space around you and maintain control during the jump to avoid slipping; keep wrists aligned under shoulders during the plank position

💪 Muscles Worked

ChestQuadricepsGlutesShouldersTricepsCoreHamstringsCalves

⭐ Why This Exercise?

Burpees are one of the most efficient full-body conditioning exercises, simultaneously building cardiovascular endurance, muscular endurance, and explosive power while burning significant calories. This functional movement pattern improves coordination, agility, and work capacity, making it invaluable for athletic performance and metabolic conditioning.

Make It Easier

Regressions for building up strength

1. Step-Back Burpee

none

Eliminates the jump and allows stepping back one foot at a time, reducing impact and intensity while maintaining the movement pattern

2. Elevated Burpee

bench + box + sturdy chair

Hands placed on a bench or box reduces the range of motion and decreases difficulty of the push-up portion

3. Squat Thrust (No Push-Up)

none

Removes the push-up component, focusing only on the squat-to-plank transition for those building upper body strength

Make It Harder

Progressions for advanced athletes

1. Burpee Box Jump

plyo box + bench

Adds a box jump instead of a vertical jump, increasing explosive power demands and lower body engagement

2. Burpee Pull-Up

pull-up bar

Incorporates a pull-up at the top of the jump, adding significant upper body pulling work and increasing total body demand

3. Dumbbell Burpee

dumbbells + kettlebells

Holding dumbbells throughout the movement dramatically increases resistance and grip strength requirements

↕️ Similar Movements

Mountain Climbers

Similar plank-based conditioning movement with rapid leg drive and core engagement

Thrusters

Combines squat and overhead press in a fluid conditioning movement with similar metabolic demands

Jump Squats

Shares the explosive lower body component and plyometric training effect

Push-Up

Core pushing component of the burpee that can be trained separately for strength development

High Knees

Similar cardiovascular conditioning effect with rapid lower body movement and elevated heart rate

Form Checklist

✓Drop hips back and down into squat, placing hands firmly on ground shoulder-width apart

✓Jump or step feet back to solid plank position with straight body line from head to heels

✓Perform chest-to-ground push-up maintaining tight core and neutral spine

✓Jump or step feet back to hands, landing in squat position with weight in heels

✓Explode upward into jump with arms overhead, achieving full hip extension at top

✓Land softly with bent knees and immediately transition into next repetition

✓Maintain rhythmic breathing pattern, exhaling during the push-up and jump phases

Common Mistakes

•Sagging hips in plank position, creating lower back strain instead of maintaining neutral spine
•Landing with straight legs after the jump, increasing joint impact rather than absorbing force through bent knees
•Rushing through the movement with poor form, sacrificing technique for speed and increasing injury risk
•Holding breath throughout the movement instead of maintaining consistent breathing pattern
•Incomplete hip extension at the top of the jump, reducing power output and movement effectiveness

📈 When to Progress

Progress when you can complete 10 consecutive burpees with excellent form, controlled breathing, and quick recovery time (heart rate returning to baseline within 60-90 seconds), or when you can maintain consistent pace for 5+ minutes of continuous work