How to Do the Burpee
The burpee strings a squat, a plank and a jump into one continuous rep, so your legs, chest and lungs all work at once. It suits anyone who wants a no-equipment conditioning move, from beginners doing step-back versions to experienced lifters using it as a finisher.
Log every set of your Burpee in Superlift
Muscles worked
Primary
- Quads
- Chest
Secondary
- None to speak of
How to do the Burpee
- 1
Stand with feet shoulder-width apart and arms at your sides.
- 2
Push your hips back, squat down and place both hands on the floor in front of you.
- 3
Kick or step your feet back into a high plank with hands under your shoulders.
- 4
Lower your chest to the floor for a push-up, or skip it for an easier version.
- 5
Press up and hop or step your feet back toward your hands.
- 6
Jump straight up, reaching overhead, and land softly.
- 7
Flow straight into the next rep.
Form cues to remember
- Brace your core in the plank
- Land softly on bent knees
- Keep a steady, repeatable pace
- Hands under shoulders in the plank
Common mistakes
Sagging hips in the plank
Squeeze your glutes and abs as your feet land so your body stays in one line.
Rushing until form falls apart
Pick a pace you can hold for the whole set; slow down before your back starts to arch.
Stiff-legged landings
Land on the balls of your feet and let your knees bend to absorb the jump.
Flaring elbows on the push-up
Keep elbows at roughly 45 degrees from your body.
Sets and reps
| Conditioning | 30–45 seconds of work, 15–30 seconds rest, 6–10 rounds |
|---|---|
| Endurance | 3 sets of 10–15 reps with 60 seconds rest |
| Strength | Use as a finisher: 2–3 sets of 6–8 reps after your main lifts |
The jump and floor transitions load your wrists, knees and lower back repeatedly. Step back and skip the jump if you are new to it or have joint problems.
Superlift for iPhone
Track your Burpee and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Burpee FAQ
What muscles do burpees work?
Mainly your quads, glutes and chest, with your shoulders, triceps and core stabilizing throughout. The continuous pace also makes it a heavy demand on your heart and lungs.
Are burpees good for fat loss?
They burn a lot of energy in a short time, but no single exercise targets fat loss. They work best as part of a program with enough overall training and a sensible diet.
How can I make burpees easier?
Step your feet back and forward instead of jumping, drop the push-up, and skip the overhead jump. Add each piece back as your fitness improves.
