Burpee
- Intermediate
- Bodyweight
The burpee is the most efficient full-body conditioning exercise ever programmed. In one rep, it chains a squat, a push-up, and a jump — training the chest, quads, core, and cardiovascular system in a single explosive sequence. It needs no equipment, scales endlessly, and gasses anyone in under a minute.
How to do the Burpee
- Stand tall with feet shoulder-width apart, arms relaxed at your sides, and core braced.
- Drop into a low squat and place your hands on the floor just in front of your feet.
- Kick or step both feet back so you land in a high plank position with arms straight.
- Lower your chest to the floor in a controlled push-up, then press back up to the high plank.
- Jump or step both feet back up under your hips into the squat position.
- Explode upward into a jump with arms reaching overhead, land softly, and reset for the next rep.
Muscles worked
- Primary:
- Core and Chest
- Secondary:
- Quads
Why train it
- Trains full-body strength and conditioning in a single movement.
- Spikes the heart rate fast for efficient cardio work.
- Builds explosive power, pressing strength, and core endurance at once.
Common mistakes
- Skipping the push-up at the bottom and turning the burpee into a squat-thrust-jump instead.
- Sagging the hips in the plank position, which strains the lower back over volume.
- Landing the jump with stiff legs instead of absorbing softly into a quarter squat.
- Going so fast that form collapses — turns a conditioning lift into a sloppy injury risk.
Frequently asked questions
What muscles does the Burpee work?
The Burpee trains the core and chest as the main targets. Expect the quads to take some of the load as well.
What equipment do I need for the Burpee?
None. The Burpee is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Burpee suitable for beginners?
With some training behind you. The Burpee is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Burpee at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Burpee one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Burpee should I do?
Three to five sets of 3 to 6 reps, fully rested. Every rep should be as sharp as the first, so stop the set the moment height or speed drops.
What are good alternatives to the Burpee?
Mountain Climber, Barbell Bench Press, and Battle Ropes train the same primary muscles as the Burpee. Pick whichever one matches the equipment in front of you.