How To Do A Burpee: Correct Form, Tips & Variations
Learn why burpees challenge every muscle, how to master proper form, and the variations that keep this exercise effective and exciting.
Burpees have a reputation for being one of the toughest bodyweight exercises, and for good reason. This single movement combines strength, cardio, and endurance, pushing your body to work at full capacity without any equipment. Whether you are training at home, in the gym, or outdoors, the burpee delivers a complete workout in just a few powerful reps.
What makes the burpee so valuable is its efficiency. In one fluid sequence, you squat, plank, push up, and jump, engaging multiple muscle groups while driving your heart rate sky-high. This combination builds strength, burns calories, and improves overall conditioning, making burpees a favorite among athletes, fitness coaches, and anyone serious about results.
For beginners, learning how to do a burpee with proper form is the key to unlocking its benefits. Done correctly, it strengthens your core, improves coordination, and helps accelerate fat loss. This burpee guide will walk you through the steps, highlight the benefits, and share tips to avoid common mistakes so you can add this powerhouse exercise to your training routine with confidence.
What Muscles Does A Burpee Work?
Burpees are one of the most effective full-body exercises, which is why they are often used in both strength and conditioning programs. This single movement blends multiple exercises into one sequence, allowing you to train several muscle groups at once while also improving cardiovascular fitness.
Primary muscles worked by burpees include:
Quadriceps: These large muscles in the front of the thighs drive the squat and jumping phases.
Hamstrings: Located at the back of the thighs, they help control the descent into the squat and assist in the jump.
Glutes: Activated during both the squat and the explosive jump, they provide power and stability.
Chest (Pectorals): Engaged during the push-up phase, helping to press the body away from the floor.
Shoulders (Deltoids): Support the push-up and stabilize the arms during the jump overhead.
Triceps: Work alongside the chest and shoulders in the push-up motion.
Core (Abdominals and Obliques): Keep the body stable through the plank, push-up, and jump, preventing excessive sway or arching in the lower back.
Calves: Engage during the jump to help push the body off the ground and absorb the landing.
Because burpees engage so many muscles in one continuous sequence, they are not only effective for strength building but also for calorie burning and fat loss. Each repetition requires your body to work as a unit, forcing your muscles and cardiovascular system to perform at a high intensity. This is what makes burpees both challenging and rewarding since they deliver more results in less time than many other bodyweight movements.
How to Do A Burpee (Step-by-Step Guide)
Mastering the burpee requires attention to form so you get the benefits without risking injury. Follow these steps for proper execution.
Start standing with feet shoulder-width apart and arms at your sides.
Hinge at the hips and squat down, lowering your body toward the floor.
Place your hands flat on the ground directly under your shoulders.
Jump both legs back into a plank position, keeping your body straight.
Bend your elbows and lower your chest toward the floor.
Lower until your elbows form a 90-degree angle.
Push through your hands to return to the plank position.
Jump your feet forward toward your hands, landing in a crouch.
Explode upward into a jump, reaching your arms overhead.
Return to standing and reset for the next repetition.
Form Tips:
Keep your core engaged to prevent your hips from sagging during the plank or push-up, which reduces strain on the lower back.
Do not lock your elbows at the top of the push-up or when landing, as this places unnecessary stress on the joints.
Land softly with bent knees instead of flat-footed to absorb impact and protect your ankles and knees.
Control each movement instead of rushing with momentum. Performing the exercise smoothly ensures proper muscle activation and lowers injury risk.
How To Modify The Burpee
If you are a beginner or recovering from injury, the standard burpee may feel too intense. The good news is that there are several ways to adjust each phase of the movement so you can build strength and confidence before progressing to the full version.
Modify the Push-Up (Steps 5–7)
There are two ways to modify your push-up. The first is to skip the push-up entirely and hold the plank for a breath before jumping the feet forward. The second is to do the push-up on your knees, which reduces the load on the upper body. However, if you choose this option, make sure to finish in a full plank with your knees lifted before moving to the next step. This prevents you from trying to jump forward from your knees.
Modify the Squat Jump (Steps 8–9)
Knees ache with frequent squat jumps? Then try one of these two modifications. First, instead of performing the jump, stand tall between reps before going back into your squat. Second, from the squat position, lift your heels and raise your arms overhead before returning to the squat for your next repetition. Both options reduce joint impact while keeping the exercise challenging.
Modify the Squat Thrust (Steps 3–4, 8)
If placing your hands on the floor feels uncomfortable or you notice aches after performing the thrust, try walking out to a plank instead of jumping. From your starting squat, step one foot back at a time until you are in a plank position. After the push-up, walk your feet forward to your hands instead of jumping them in. This slower version reduces stress on the joints while maintaining core engagement.
Advanced Burpee Variations
Once you have mastered the standard burpee, these variations add intensity, coordination, or resistance to keep challenging your body.
Burpee to Jump Lunge
After completing a burpee, jump into a lunge position.
Return to a squat and flow into the next burpee.
Alternate legs with each repetition.
Burpee Switch
Use the jump squat at the end of each burpee to rotate 180 degrees.
Land facing the opposite direction before starting the next rep.
Hand Release Burpee
At the bottom of the push-up, lift your hands briefly off the ground.
Keep your core and thighs engaged before pressing back up.
Lateral Jump Burpee
Replace the vertical jump with a lateral jump to the side.
For added challenge, place a dumbbell on the ground and jump over it between reps.
Single-Leg Burpee
Perform the burpee while keeping one leg lifted throughout the movement.
Complete all reps on one side, then switch to the other leg.
Tuck Jump Burpee
Add a tuck jump instead of the standard squat jump at the end.
Drive both knees toward the chest before landing softly in a squat.
Weighted Burpee
Hold a dumbbell in each hand throughout the burpee.
Use the dumbbells for support during the plank and push-up phases.
Return to standing with the weights to finish the rep.
Benefits Of Burpees
Burpees are often called one of the toughest bodyweight exercises, but their rewards match the challenge. This single movement combines strength, endurance, and coordination, offering benefits that go beyond most traditional exercises.
Build Muscle & Strength
Burpees activate nearly every major muscle group, from the quads, hamstrings, and glutes in the squat and jump to the chest, shoulders, and triceps in the push-up. The core muscles also work continuously to stabilize the body during each phase. This combination makes burpees a powerful tool for building both muscular strength and endurance without any equipment.
Enhance Athletic Performance
The explosive nature of burpees improves power, agility, and cardiovascular conditioning, all of which carry over to sports and everyday activities. The squat jump boosts vertical power, the plank phase trains stability, and the push-up strengthens pressing ability. Together, these qualities support better performance whether you are running, lifting, or playing field sports.
Convenient & Versatile
Burpees require no equipment and very little space, making them accessible anywhere. They can be performed as part of a warm-up, added into a high-intensity interval training session, or used as a conditioning finisher at the end of a workout. With multiple variations available, you can scale the exercise up or down to match your fitness level.
Support Health & Mobility
Because burpees combine squatting, pushing, planking, and jumping, they challenge the body through multiple planes of motion. This promotes joint mobility, balance, and coordination. The elevated heart rate also improves cardiovascular health while supporting fat loss goals. Over time, consistently practicing burpees contributes to better overall conditioning and functional movement.
Burpees Programming Tips
Burpees are naturally suited for interval training and HIIT because they elevate the heart rate quickly and engage multiple muscle groups at once. A simple way to integrate them is by alternating periods of maximum effort with short rest intervals. For example, perform burpees for 30 seconds, rest for 30 seconds, and repeat for several rounds. This structure boosts endurance, burns calories, and keeps workouts time-efficient.
Another approach is to add burpees into a circuit workout with other bodyweight or resistance exercises. For instance, combine them with squats, push-ups, and planks to create a balanced routine. You can also use burpees as a finisher at the end of a strength session to challenge your conditioning when muscles are already fatigued.
When programming, start with manageable volumes such as 3–4 sets of 8–12 reps and build up as your conditioning improves. Focus on maintaining good form throughout, even as intensity rises. For variety, alternate between standard burpees and easier or advanced variations depending on your training phase. By adjusting pace, rest, and variations, burpees can remain a flexible tool in your training for fat loss, endurance, and athletic performance.
In Conclusion
The burpee is a versatile bodyweight exercise that challenges strength, endurance, and coordination all at once. By combining squats, push-ups, planks, and jumps, it engages multiple muscle groups and elevates the heart rate, making it one of the most effective full-body movements for fitness and fat loss. Beyond muscle and calorie burn, burpees also improve athletic performance, cardiovascular health, and mobility. To maximize these benefits, always focus on proper form and controlled execution. Whether used in HIIT, circuits, or as a workout finisher, burpees deliver powerful results when performed consistently and correctly.
Frequently Asked Questions
Q: What is the correct way to do a burpee?
A: Start standing, drop into a squat with hands on the floor, kick your feet back into a plank, perform a push-up, jump your feet forward, then explode upward into a jump before returning to standing.
Q: Why do I struggle to do burpees?
A: Burpees are challenging because they target your entire body — upper, lower, and core — while demanding speed and coordination. Use the modifications above to make them easier, then progress gradually to standard and advanced variations.
Q: How should I breathe during a burpee?
A: Inhale as you lower into the squat and push-up. Exhale forcefully as you jump your feet forward and explode into the jump. Maintaining steady breathing helps control fatigue.
Q: How many sets and reps of burpees should I do?
A: Beginners can start with 3–4 sets of 8–10 reps at a controlled pace. For conditioning or HIIT, perform burpees for 20–30 seconds of work followed by equal rest, repeated for 4–6 rounds.