Primary
Cardio
Secondary
Core, Shoulders, Chest
Equipment
None
Difficulty
Intermediate
Type
Push
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MySetPlan shows you when to use Half Burpee, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
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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 changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Not jumping feet far enough back.
Changing your back position during the Half Burpee can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
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.
Inconsistent breathing during the Half Burpee can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
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.
Try Gym Mode FreeMySetPlan 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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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.