How to do the Burpee
Primary: Full Body · also works Quads, Chest, Core, Glutes. Also called: burpees.
Step by step
- 1
Stand with feet shoulder-width apart.
- 2
Squat down and place your hands on the floor in front of you.
- 3
Jump or step your feet back into a high plank and lower your chest to the floor if you want a push-up.
- 4
Jump or step your feet back toward your hands.
- 5
Stand up and jump straight up with arms overhead, landing softly.
Coaching cues
- Land softly every time
- Keep the core braced in the plank
- Step instead of jump to lower the impact
Common mistakes
- Sagging the hips in the plank
- Landing with locked knees
- Rounding the back when placing the hands down
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Burpee alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Burpee work?
Primary: Full Body. Secondary: Full Body, Quads, Chest, Core, Glutes
How many sets and reps of Burpee should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Burpee?
Same movement pattern, different equipment: Jumping Jack, Mountain Climber, Jump Squat, Bear Crawl, Shadow Boxing, Step Jack.
Is the Burpee good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.