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Burpee

Exercise Overview

The Burpee is one of the most demanding and effective bodyweight exercises for developing total-body strength, muscular endurance, cardiovascular fitness and explosive power. Combining a squat, plank, push-up (optional) and vertical jump into a single fluid movement, the Burpee challenges nearly every major muscle group while rapidly increasing the heart rate.

Originally developed as a simple fitness assessment, the Burpee has become a staple exercise in functional fitness, military training, sports conditioning and high-intensity interval training (HIIT). Its ability to build strength, coordination, agility and aerobic capacity simultaneously makes it one of the most efficient bodyweight exercises available.

Although often associated with advanced training programmes, the Burpee can be modified to suit beginners by removing the push-up or jump. As fitness improves, more challenging variations can be introduced to increase intensity and muscular demand.

Quick Facts

Primary Muscles

• Quadriceps
• Gluteus Maximus
• Pectoralis Major

Secondary Muscles

• Deltoids
• Triceps Brachii
• Hamstrings
• Hip Flexors
• Calves

Stabilising Muscles

• Rectus Abdominis
• Transverse Abdominis
• Obliques
• Erector Spinae
• Forearms
• Rotator Cuff

Exercise Type

Compound

Movement Pattern

Squat

Push

Plank

Jump

Equipment

Bodyweight

Difficulty

Intermediate

Mechanics

Compound

Force Type

Push, Pull and Explosive

Muscles Worked

Primary Muscles

• Quadriceps
• Gluteus Maximus
• Pectoralis Major

Secondary Muscles

• Deltoids
• Triceps Brachii
• Hamstrings
• Hip Flexors
• Gastrocnemius
• Soleus

Stabilising Muscles

• Rectus Abdominis
• Transverse Abdominis
• Internal Obliques
• External Obliques
• Erector Spinae
• Forearm Flexors
• Rotator Cuff

Throughout each repetition, the Burpee requires continuous coordination between the upper and lower body, making it one of the most comprehensive bodyweight exercises available.

How to Perform the Burpee

1. Stand upright with your feet approximately shoulder-width apart.
2. Brace your core and keep your chest lifted.
3. Squat down by bending your hips and knees.
4. Place both hands flat on the floor in front of your feet.
5. Jump or step both feet backwards into a high plank position.
6. Perform a push-up if your chosen variation includes one.
7. Jump or step both feet forwards underneath your body.
8. Drive through your heels to stand up explosively.
9. Finish by jumping vertically while reaching your arms overhead.
10. Land softly with slightly bent knees and immediately begin the next repetition.

Maintain smooth, controlled movement throughout the exercise while prioritising good technique over speed.

Video

Breathing Technique

• Inhale while lowering into the squat.
• Exhale as you jump your feet backwards.
• Inhale during the lowering phase of the push-up if performed.
• Exhale as you stand and jump upwards.
• Maintain steady breathing throughout longer sets.

Benefits

Full-Body Conditioning

The Burpee recruits muscles throughout the upper body, lower body and core, providing an efficient total-body workout.

Improves Cardiovascular Fitness

Continuous repetitions elevate the heart rate quickly, making Burpees an excellent cardiovascular conditioning exercise.

Develops Explosive Power

The jumping phase helps improve lower-body power, coordination and athletic performance.

Burns Significant Calories

Because multiple muscle groups work simultaneously, Burpees require considerable energy expenditure, making them popular in fat-loss programmes.

Requires No Equipment

Burpees can be performed almost anywhere using only your bodyweight.

Improves Functional Movement

The exercise combines squatting, pushing, stabilising and jumping into one coordinated movement pattern that transfers well to many sports and physical activities.

Common Mistakes

Rounding the Lower Back

Maintain a neutral spine when placing your hands on the floor and returning to standing.

Allowing the Hips to Sag

During the plank or push-up position, keep your body aligned from shoulders to heels.

Landing Stiff-Legged

Always land with slightly bent knees to absorb impact safely.

Sacrificing Technique for Speed

Fast repetitions with poor form reduce effectiveness and increase injury risk.

Incomplete Range of Motion

Fully extend your hips at the top and achieve a proper plank position during each repetition.

Expert Tips

• Keep your core engaged throughout the movement.
• Land softly after every jump.
• Step your feet instead of jumping if you’re new to the exercise.
• Perform controlled repetitions before increasing speed.
• Maintain a neutral neck position.
• Focus on smooth transitions between each phase of the movement.

Variations

• Half Burpee
• No Push-Up Burpee
• Push-Up Burpee
• Chest-to-Floor Burpee
• Broad Jump Burpee
• Box Jump Burpee
• Single-Leg Burpee
• Dumbbell Burpee
• Kettlebell Burpee
• Burpee Pull-Up

Alternative Exercises

• Squat Thrust
• Mountain Climbers
• Bear Crawls
• Jump Squats
• Walking Plank
• Push-Up
• High Knees
• Jumping Lunges
• Thrusters
• Box Jumps

Programming

Conditioning

• 3–5 sets
• 8–15 repetitions
• 60–90 seconds rest

High-Intensity Interval Training (HIIT)

• 20–40 seconds work
• 20–40 seconds recovery
• Repeat for 6–10 rounds

Muscular Endurance

• 2–4 sets
• 15–25 repetitions
• 45–60 seconds rest

Suitable For

The Burpee is suitable for:

• Intermediate exercisers
• Advanced athletes
• Functional fitness programmes
• HIIT workouts
• Sports conditioning
• Military fitness
• Home workouts
• General conditioning

Beginners should begin with simplified variations before progressing to the full exercise.

Avoid If

You may need to modify or avoid Burpees if you have:

• Acute wrist injuries
• Shoulder injuries
• Knee pain
• Severe lower back conditions
• Recent surgery
• Medical conditions that restrict high-impact exercise

Consult a qualified healthcare professional before beginning high-intensity exercise if you have any concerns.

Frequently Asked Questions

What muscles do Burpees work?

Burpees work the quadriceps, glutes, chest, shoulders, triceps and core while also recruiting numerous stabilising muscles throughout the body.

Are Burpees good for weight loss?

Burpees can contribute to weight loss by increasing calorie expenditure as part of a balanced exercise programme combined with an appropriate diet.

Do Burpees build muscle?

Burpees help develop muscular endurance and functional strength. However, they are generally less effective for maximum muscle growth than progressive resistance training with external weights.

How many Burpees should beginners perform?

Most beginners can start with 5 to 10 controlled repetitions per set, gradually increasing volume as fitness improves.

Why are Burpees so tiring?

Burpees involve nearly every major muscle group while combining strength, cardiovascular conditioning and explosive movement. This creates a high energy demand and rapidly elevates the heart rate.

Related Exercises

• Squat Thrust
• Mountain Climbers
• Bear Crawls
• Push-Up
• Jump Squat
• Walking Plank
• Box Jump
• Jumping Lunge
• Thruster
• High Knees

Exercise Summary

The Burpee is one of the most complete bodyweight exercises for improving strength, endurance, cardiovascular fitness and athletic performance. By combining multiple movement patterns into a single exercise, it challenges nearly every major muscle group while significantly increasing the heart rate. Whether used in HIIT sessions, functional fitness programmes or general conditioning workouts, the Burpee remains one of the most effective exercises for developing total-body fitness with no equipment required.