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.
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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.
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-5 sets of 10-15 reps. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
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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.
Our library labels Burpee as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Burpee. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Burpee is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.