Half Burpee
Primary
Cardio
Secondary
Core, Shoulders, Chest
Equipment
None
Difficulty
Intermediate
Type
Push
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An isolation exercise that lets you focus on one muscle group, the Half Burpee targets your cardio through a pushing movement pattern. Use as burpee progression or lower-intensity cardio.
Everything You Need to Know About the Half Burpee
The Half Burpee is a intermediate difficulty exercise that targets your Core and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as burpee progression or lower-intensity cardio. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great burpee modification. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Half Burpee
Primary
Secondary
Stabilizers
Half Burpee form guide
- 1
Start standing with feet shoulder-width apart.
- 2
Place hands on floor and jump feet back to plank.
- 3
Jump feet back toward hands.
- 4
Stand up (without the jump at top).
- 5
Repeat in continuous motion.
What are the best tips for the Half Burpee?
Land softly in plank position.
Keep core engaged throughout.
Move quickly but with control.
Breathe rhythmically.
What are common Half Burpee mistakes to avoid?
Hips sagging in plank.
Losing hip position during the Half Burpee shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Not jumping feet far enough back.
A compromised back position during the Half Burpee puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Moving too slowly between positions.
During any pressing movement like the Half Burpee, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Half Burpee spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Is the Half Burpee right for you?
All levels. Great burpee modification.
How to Program the Half 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: 3-4 sets of 15-20 reps. Rest 30-45 seconds.
What are good alternatives to the Half Burpee?
Burpee
Mountain Climbers (Cardio)
Squat Thrust
Other Variations
- Half Burpee with Push-Up
- Slow Half Burpee
- Fast Half Burpees
- Half Burpee to Box
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Half Burpee — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain plank form.
- Land softly.
- Progress to full burpees when ready.