How to do a burpee
A burpee is a full-body move that links a squat, a jump back to plank and a jump up with your arms overhead. It raises your heart rate fast and works your legs, chest, shoulders and core in one rep.
- Full body
- No equipment
- 10 reps
burpees, squat thrust jump
How to do it
- Stand with your feet shoulder-width apart.
- Squat down and place your hands flat on the floor just in front of your feet.
- Jump your feet back to a high plank with your body in one line.
- Jump your feet back in toward your hands, landing in a low squat.
- Drive up into a jump with your arms overhead, then land softly to start the next rep.
Form cues
- Hands down, jump back to a plank
- Jump up, arms overhead
- Land softly with bent knees
Muscles worked
Main: heart and lungs, quads, glutes, chest
Also: shoulders, triceps, core, calves
Common mistakes
- Landing the plank with the hips sagging. Fix: Brace your belly before your feet land so your body is straight in the plank.
- Feet landing far behind the hands on the way in. Fix: Jump your feet all the way in, flat, close to your hands.
- Rounding the back to reach the floor. Fix: Bend your knees and hips more, so your back stays flat.
- Stiff, loud landings from the jump. Fix: Land on the balls of your feet and sink into your knees and hips.
Make it easier: Step-back burpee
Step your feet back to plank and forward again one at a time, and rise onto your toes instead of jumping.
Make it harder: Burpee with push-up
Add a full push-up when you reach the plank, before you jump your feet in.
In a workout
Do 10 reps per set, for 2-4 rounds. Keep each rep clean and rest before your form slips.
Safety: If you have knee, wrist, shoulder or back problems, use the step-back version, and stop if you feel pain or get dizzy.
Questions
Why are burpees so hard?
Each rep moves your whole body from the floor to a jump, so many large muscles work at once and your heart rate rises fast.
What muscles do burpees work?
Legs and glutes in the squat and jump, chest, shoulders and triceps in the plank, and your core throughout.
Do I need the push-up?
No. A basic burpee has no push-up. Adding one is a harder variation.
