Burpee Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession. They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.


How to do Burpee


Walk erect and arms on hands.


Begin in a standing position with your feet at shoulder width, crouch down and put your hands on the floor underneath your shoulders. From there take your weight into your hands and shoulders and jump your feet out behind you to straighten your legs. At the same time, bend your elbows and lower your upper body to the floor like doing a push up – chest in between your hands. This is the bottom point of the movement and should be the same as the bottom point of your push up.

From the bottom press your upper body back up away from the floor, by pushing down with your hands. As this happens, jump your legs in underneath you, landing with your feet at shoulder width. Transfer your bodyweight back into your legs and stand up as if you are doing the upward part of a squat. As you stand up jump up and clap your hands above your head.

As you land back down, go straight into your next burpee by crouching down and putting your hands back to the floor.

The burpee is a complex movement when done dynamically with a flow to it, so it is important to keep your core muscles braced when jumping your legs out and in, as well as when lowering your chest to the floor.


  • When you're new to strength training, bring one leg behind you at a time into plank from your squat, rather than running right out into plank.


  • Intensity can be increased by executing exercise faster. Phases include:

Exercise Benefits

  • Cardio

  • Arm Strength

  • Full-body Strength

Illustrated Guide

Learn how to do burpee from this step-by-step illustrations:

Burpee 1
Burpee 2
Burpee 3
Burpee 4
Burpee 6
Burpee 7
Burpee 8
Burpee 9
Burpee 10

Muscles Worked

The muscles used for burpee may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for burpee are:

Primary Muscles

  • Abs
  • Calves
  • Triceps
  • Quadriceps
  • Hip Flexors
  • Pecs

Synergyst Muscles

  • Deltoids
  • Rear Deltoids
  • Wrist Flexors
  • Upper Pecs

Frequently Asked Questions

What muscles does Burpee work?
Burpee works abs, calves, triceps, quadriceps, hip flexors, pecs.
What is Burpee good for?
Burpee is beneficial cellulite, for conditioning, for endurance, for weight loss, love handles, side fat, to lose fat and to strengthen. It works the best for arms, chest, core, hips, legs, lower body, lower legs, thighs, upper body, upper chest, upper legs and waist, as it works abs, calves, triceps, quadriceps, hip flexors, pecs. Burpee is a great bodyweight exercise for men and women.
Is Burpee a good exercise?
Burpee is a popular bodyweight exercise for abs, calves, triceps, quadriceps, hip flexors, pecs.

Training, Progressions and Regressions

Interested in how to improve your Burpee faster?

Burpee Training and Progressions

Standards and Averages

Wonder how do others perform in Burpee and how should you?

Burpee Standards and Averages


Wonder how to work the same muscles with other exercises?

Burpee Alternatives


Wonder how to make Burpee either easier or more challenging?

Burpee Variations

Discover more