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❤️ Cardio Intermediate

Burpees

A high-intensity full-body exercise that builds conditioning and burns calories.

Muscle Groups

Chest Shoulders Quadriceps Glutes Core

The burpee is one of the most effective full-body exercises for building cardiovascular endurance, burning calories, and developing functional fitness.

How to Perform

  1. Start: Stand with feet shoulder-width apart, arms at your sides.

  2. Squat: Bend your knees and lower into a squat, placing your hands on the floor in front of you.

  3. Jump Back: Kick your feet back to land in a push-up position.

  4. Push-Up: Perform a push-up (optional but recommended for full benefit).

  5. Jump Forward: Jump your feet back toward your hands, returning to the squat position.

  6. Jump Up: Explosively jump into the air, reaching your arms overhead.

  7. Repeat: Land softly and immediately go into the next rep.

Tips

  • Land softly to protect your joints
  • Keep your core engaged throughout
  • Maintain a steady pace you can sustain
  • Breathe rhythmically—exhale on the jump

Variations

  • Half Burpee: Skip the push-up for lower intensity
  • Step-Back Burpee: Step feet back instead of jumping (easier)
  • Burpee Box Jump: Jump onto a box instead of in place
  • Burpee Pull-Up: Add a pull-up at the top
  • Single-Leg Burpee: Advanced unilateral variation

Common Mistakes

  • Landing with locked knees
  • Letting hips sag in the plank position
  • Not fully extending on the jump
  • Going too fast and sacrificing form