Primary
Cardio
Secondary
Chest, Shoulders, Core
Equipment
None
Difficulty
Intermediate
Type
Push
See how Burpee could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The burpee is the quintessential full-body conditioning exercise, combining a squat, plank, push-up, and explosive jump in one demanding movement. Each rep challenges your cardiovascular system while building strength endurance across every major muscle group. The burpee's reputation for difficulty is well-earned.
When to use it
Use for HIIT, conditioning, or metabolic training.
Who it's for
Intermediate to advanced athletes wanting full-body challenge.
Move through each phase with intention—squat down, jump to plank, perform a clean push-up, jump feet forward, then explode vertically with arms overhead. Don't sacrifice form for speed.
Want Ely to consider Burpee for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Stand with feet shoulder-width apart.
Squat down and place hands on floor.
Jump feet back into plank position.
Perform a push-up (optional).
Jump feet toward hands and explode up with arms overhead.
Keep core tight in plank position.
Land softly when jumping back.
Fully extend at the top of the jump.
Pace yourself for longer sets.
Use burpees for HIIT intervals, conditioning finishers, or as a standalone workout. They pair with any exercise in circuit training. Choose burpees when you want maximum metabolic impact with minimal space and no equipment.
Hips sagging in plank.
Losing hip position during the Burpee changes the loading pattern and can reduce the intended work for your Chest. Keep your hips aligned with the setup cues and move only through the range you can control.
Not jumping at the top.
During any pressing movement like the Burpee, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Skipping the push-up sloppily.
During any pressing movement like the Burpee, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Moving too fast and losing form.
Rushing through the Burpee makes it easier to lose position and harder to keep tension on your Chest. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate to advanced athletes wanting full-body challenge.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-5 sets of 10-15 reps. Rest 45-60 seconds.
This is one example of how Burpee could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Burpee
The Burpee primarily targets the Chest, Quadriceps, making it an effective exercise for cardio development. Secondary muscles worked during the Burpee include Shoulders, Triceps, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip Flexors.
The Burpee is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced athletes wanting full-body challenge. Focus on proper technique and consider starting with easier variations.
For the Burpee, the recommended approach depends on your goals. 3-5 sets of 10-15 reps. Rest 45-60 seconds. For strength, use 5-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-25 reps.
Yes, the Burpee can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting cardio.
Good alternatives to the Burpee include: Half Burpee, Squat Thrust, Mountain Climbers (Cardio). These exercises target similar muscle groups as the Burpee and can be used as substitutes based on your equipment availability, gym setup, or training preferences.