Burpee
The burpee is a full-body bodyweight exercise that primarily targets the cardiovascular system while engaging the chest, quads, abs, and shoulders. It combines a squat, push-up, and jump into one dynamic movement, making it highly effective for conditioning.
How to do it
- Stand with your feet shoulder-width apart and your arms at your sides.
- Drop your hands to the floor and jump your feet back into a high plank position.
- Perform a push-up, then jump your feet back toward your hands.
- Explosively jump up into the air, reaching your arms overhead.
- Land softly and immediately go into the next repetition.
- Repeat for the desired number of repetitions.
Form cues
- Plant hands firmly before jumping feet back.
- Keep your core braced in the plank to protect your lower back.
- Land softly with bent knees to absorb impact.
- Reach your arms overhead as you explode upward.
Breathing: Inhale as you lower down into the plank and push-up, and exhale powerfully as you jump up.
Common mistakes
- Sagging hips in the plank position, which strains the lower back.
- Landing stiff-legged on the jump, which stresses the knee and ankle joints.
- Rushing the push-up and losing form stability.
Muscles worked
Primary: cardio. Secondary: chest, quads, abs, shoulders.
Suggested sets & reps
Get fitter
3-4 sets x 10-15 reps, rest 60 seconds
Lose weight
3 sets x 8-12 reps, rest 60 seconds
Build muscle
3 sets x 6-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist, shoulder, or lower back discomfort, ease off or choose a gentler option.
- If you feel sharp joint pain, stop the exercise immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Can I skip the push-up if I am a beginner?
Yes. Many beginners start by stepping back into a plank and skipping the push-up portion until upper body strength improves.
How often should I do burpees in a week?
Due to the high-impact nature, 1 to 2 times a week is plenty for beginners to build conditioning without overworking the joints.
What should I do if my lower back hurts?
Stop immediately. Lower back discomfort usually means your hips are dropping in the plank; try slowing down or stepping your feet instead of jumping.