Burpee

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand tall with a shoulder-width stance, then hinge and place both hands on the floor shoulder-width apart and jump or step both feet back simultaneously into a push-up position.
• Hold a rigid plank position in the push-up with the hips level, avoiding any sagging or piking, and optionally perform one push-up before moving on.
• Jump or step the feet back up to the hands, landing them close to the hands, then rise to an upright position with the hips fully extended.
• Explosively jump upward from the squat position, fully extend the body, and clap the hands overhead before landing softly and flowing directly into the next rep.

Common mistakes

• Hips sagging in the plank position: Losing core tension causes the lower back to hyperextend under load instead of the musculature supporting the spine.
• Feet landing too far from the hands on the way up: This creates a poor position for the jump and forces an extra adjustment step, slowing the movement and increasing fatigue.
• Shortening the jump at the top: Under fatigue, the jump amplitude shrinks to near zero. Full body extension at the top is a defining component of the exercise, not optional.

Frequently asked questions

Do burpees burn a lot of calories?

Burpees have a high metabolic cost because they engage many muscle groups and involve multiple transitions between positions. The exact calorie expenditure depends on body weight, work rate, and intensity and varies considerably between individuals.

Can I modify the burpee if I cannot do a push-up yet?

Yes. Simply omit the push-up at the bottom and step one foot back at a time instead of jumping. This reduces peak demand while preserving the full movement pattern, making it a practical regression for building capacity.

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