Burpee
Primary
Cardio
Secondary
Chest, Shoulders, Core
Equipment
None
Difficulty
Intermediate
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Burpee targets your cardio through a pushing movement pattern. Use for HIIT, conditioning, or metabolic training.
Everything You Need to Know About the Burpee
The Burpee is a intermediate difficulty exercise that targets your Chest and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for HIIT, conditioning, or metabolic training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced athletes wanting full-body challenge. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Burpee
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Burpee — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain proper plank form.
- Land softly.
- Scale as needed.