Burpee Exercise Images
Showing step 1 of 5
Burpee
Target Muscles
Primary:
Equipment Required
Exercise Type
Reps Only
How To Do
Begin standing with feet shoulder-width apart, then squat down and place your hands on the floor. Jump your feet back into a plank, perform a push-up, then jump your feet forward and explode up into a jump with arms overhead. Keep your core engaged and land softly to repeat the movement.
Step-by-Step Instructions
- Start in a standing position with your feet shoulder-width apart and arms relaxed at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back, placing your hands on the ground in front of you.
- Jump your feet back into a plank position, keeping your body straight and your core engaged.
- Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position.
- Jump your feet forward to return to the squat position, keeping your hands on the ground.
- Explode upwards into a jump, reaching your arms overhead as you extend your body fully.
- Land softly and immediately transition into the next repetition by returning to the squat position.
Related Exercises
Explore more cardio exercises or bodyweight exercises in our exercise library.
Alternative Exercises
Frequently Asked Questions
- What muscles do burpees work?
- Burpees are a full-body exercise that primarily target your cardiovascular system, abs, quads, hamstrings, and calves. They also engage secondary muscles such as your chest, shoulders, triceps, and glutes, making them effective for both strength and endurance training.
- Do I need any equipment to perform burpees?
- No equipment is required to perform burpees they are a bodyweight exercise that can be done anywhere. For added resistance, you can use a weighted vest or hold light dumbbells during the jump phase if you're looking for a challenge.
- Are burpees suitable for beginners?
- Burpees can be challenging for beginners due to their intensity, but they can be modified. Start by removing the push-up and jump phases to make them easier, then build up to the full movement as your fitness improves.
- What are common mistakes to avoid when doing burpees?
- Common mistakes include letting your hips sag in the plank position, landing with locked knees, or skipping proper form to rush through reps. Focus on maintaining a strong core, controlled movements, and safe landings to prevent injury.
- How many burpees should I do for a good workout?
- For beginners, aim for 3 sets of 8–12 burpees with short rest periods between sets. Intermediate and advanced athletes can target 10–20 burpees per set or perform them for 30–60 seconds as part of a high-intensity interval workout.
- What safety tips should I follow when performing burpees?
- Ensure you warm up thoroughly to prepare your muscles and joints, and always keep your core engaged to protect your lower back. Start at a manageable pace to maintain proper form and avoid overexertion, especially if you're new to high-intensity exercises.
- What are some burpee variations I can try?
- You can try variations like the half burpee (no push-up), burpee with a tuck jump, or the mountain climber burpee for added core work. These modifications can make the exercise more challenging or more suitable depending on your fitness level.