Burpee tutorial
The burpee is a full-body compound move combining a squat, kick-back, push-up and jump into one continuous rep. It builds strength, endurance and cardiovascular capacity at the same time and is highly effective for equipment-free intermediate interval training.
How to perform
- Stand tall with feet shoulder-width apart.
- Squat down and place your palms on the floor in front of your feet.
- Jump your feet back into a push-up position.
- Perform one push-up with a straight body.
- Jump your feet back toward your hands.
- Stand and jump vertically with arms overhead, then land softly.
Breathing: Inhale as you lower into the push-up and exhale as you push up and jump.
Key tips
- Keep your core tight in the plank so your hips don't sag.
- Land from the jump with soft knees.
- Increase speed only as long as form holds.
Common mistakes
- Sagging the lower back when kicking the feet back.
- Flopping onto the chest instead of a controlled push-up.
- Landing hard with straight knees after the jump.
Safety: Beginners and those with back or knee pain should start with a step-back burpee without the push-up or jump.
Full bodyPrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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