Primary
Cardio
Secondary
Core, Shoulders, Chest
Equipment
None
Difficulty
Intermediate
Type
Push
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The half burpee removes the jump and push-up from a traditional burpee, making it more accessible while maintaining significant cardiovascular demand. This modified version still requires explosive transitions between standing and plank positions, challenging core stability and hip mobility.
When to use it
Use as burpee progression or lower-intensity cardio.
Who it's for
All levels. Great burpee modification.
Land softly in plank position with your core braced, then explosively jump your feet back toward your hands. Move quickly but maintain control—speed without form defeats the purpose.
See where Half Burpee fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Start standing with feet shoulder-width apart.
Place hands on floor and jump feet back to plank.
Jump feet back toward hands.
Stand up (without the jump at top).
Repeat in continuous motion.
Land softly in plank position.
Keep core engaged throughout.
Move quickly but with control.
Breathe rhythmically.
Use half burpees as a progression toward full burpees or when you want lower-intensity conditioning. They pair well with other modified exercises in beginner HIIT circuits. Choose these when you need burpee-style conditioning without the full intensity.
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.
All levels. Great burpee modification.
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.
MySetPlan places Half Burpee inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Half Burpee
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Frequently Asked Questions About the Half Burpee
The Half Burpee primarily targets the Core, Shoulders, making it an effective exercise for cardio development. Secondary muscles worked during the Half Burpee include Chest, Quadriceps, providing additional training stimulus. Stabilizer muscles engaged include Triceps, Hip Flexors.
The Half Burpee is rated as intermediate difficulty, meaning it requires some training experience. All levels. Great burpee modification. Focus on proper technique and consider starting with easier variations.
For the Half Burpee, the recommended approach depends on your goals. 3-4 sets of 15-20 reps. Rest 30-45 seconds. For strength, use 8-12 reps. For muscle growth, perform 12-20 reps. For endurance, complete 20-30 reps.
Yes, the Half 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 Half Burpee include: Burpee, Mountain Climbers (Cardio), Squat Thrust. These exercises target similar muscle groups as the Half Burpee and can be used as substitutes based on your equipment availability, gym setup, or training preferences.