Burpee
Primary
Cardio
Secondary
Chest, Shoulders, Core
Equipment
None
Difficulty
Intermediate
Type
Push
Burpee
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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.
Muscles worked: Burpee
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Burpee form guide
- 1
Stand with feet shoulder-width apart.
- 2
Squat down and place hands on floor.
- 3
Jump feet back into plank position.
- 4
Perform a push-up (optional).
- 5
Jump feet toward hands and explode up with arms overhead.
What are the best tips for the Burpee?
Keep core tight in plank position.
Land softly when jumping back.
Fully extend at the top of the jump.
Pace yourself for longer sets.
When to Use the Burpee
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.
What are common Burpee mistakes to avoid?
Hips sagging in plank.
Losing hip position during the Burpee shifts the loading pattern away from your Chest and can compress your lower back. Stay planted and let your Chest do the work.
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 reduces the time your Chest spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Burpee right for you?
Intermediate to advanced athletes wanting full-body challenge.
How to Program the Burpee
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.
What are good alternatives to the Burpee?
Half Burpee
Squat Thrust
Mountain Climbers (Cardio)
Other Variations
- No Push-Up Burpee
- Box Jump Burpee
- Pull-Up Burpee
- Single-Leg Burpee
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.
This Exercise Is in Your Plan
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Safety Notes
- Maintain proper plank form.
- Land softly.
- Scale as needed.