Burpee

Anton YefanovUpdated September 6, 2026

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. This turns a conditioning lift into a sloppy injury risk.

Frequently asked questions

Are burpees cardio or strength?

Mostly cardio. A set of burpees drives your heart rate up quickly, because you move your whole body from the floor to a jump and back. There is some strength work in the push-up and the jump, but not enough resistance to build much muscle once you are past the beginner stage. Treat them as conditioning, not as a replacement for lifting.

Do burpees burn belly fat?

They burn calories, and that helps you lose fat across your whole body, including your belly. No exercise burns fat from one spot. Ten minutes of hard burpee intervals burns around 100 to 150 calories for most people. Fat loss itself comes mostly from eating fewer calories than you use.

Does a burpee include a push-up?

It depends on the version. The common version drops your chest to the floor and pushes back up, while the original "squat thrust" only kicks the legs back into a plank. Both count. If your form breaks down on the push-up halfway through a set, drop to the version without it rather than flopping to the floor.

Are burpees bad for your back?

Not when your back stays straight in the plank and you bend your knees to reach the floor. Back strain usually comes from letting the hips sag at the bottom when tired, or bending from the waist to reach down. Slow the set down, and stop when you can no longer hold a straight plank.

How many burpees should you do?

For conditioning, try 5 to 10 rounds of 30 seconds of work with 30 seconds of rest. A beginner can start with sets of 5 to 10 reps. A common fitness test is how many you can do in one minute: 15 to 20 is solid, and 25 or more is very fit.

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 suits the equipment in front of you.