How to Do Burpee

Learn how to do the Burpee with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Intermediate   Equipment: No equipment

Muscles worked

full body, chest, quadriceps, core

How to do it: step by step

1. Stand with feet shoulder width apart and arms at your sides.
2. Squat down and place your hands on the floor in front of your feet.
3. Jump your feet back into a high plank, keeping your core tight.
4. Do a push-up, lowering your chest to the floor.
5. Jump your feet back under your hips.
6. Explode upward into a jump with arms overhead, land softly, and repeat.

Tips

• Skip the push-up and the jump at first; walk the steps until you can move quickly.
• Land on soft knees and keep the pace steady rather than sprinting the first reps.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Burpee work?

The Burpee mainly works the full body, chest, quadriceps, core.

How many reps of the Burpee should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Burpee good for beginners?

It can be. The Burpee is an intermediate move, so learn the basic version first and build up gradually.