The burpee is the most loved-and-hated exercise in fitness. It needs no equipment, hits every major muscle group, spikes your heart rate within 10 seconds, and is what most coaches reach for when they want to punish a client. It’s also one of the most sloppy-formed exercises in any gym — most people do them so badly that the workout becomes counterproductive.
This guide covers the strict burpee. Slow it down, focus on the form, and you’ll get the conditioning benefit without the back tweak.
What is the burpee?
The burpee is a full-body bodyweight exercise that combines a squat, plank, push-up and vertical jump in one continuous motion. From standing, you drop into a squat, kick your feet back into a plank, optionally do a push-up, jump your feet forward into a squat, then jump up.
Several variations exist. The “full burpee” includes the push-up and jump. The “half burpee” skips the push-up. The “no-jump burpee” steps up instead of jumping. Each one stresses different things — choose based on goal and fitness level.
Muscles worked
| Muscle group | Role | Contribution |
|---|---|---|
| Quads, glutes | Squat and jump | ~30 % |
| Chest, triceps, shoulders | Plank + push-up | ~25 % |
| Core (abs, lower back) | Plank stability + transition | ~20 % |
| Cardiovascular system | Heart rate spike + recovery | ~25 % |
The burpee is more cardiovascular than strength-building. It’s an excellent conditioning exercise but won’t build muscle the way dedicated squats or push-ups would. Use it as a finisher, HIIT component, or warm-up — not as a primary strength exercise.
How to burpee: 5 steps
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Stand tall
Stand upright, feet hip-width apart, arms at your sides. Take a breath, brace the core. Eyes forward, looking ahead.
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Drop into a squat and place hands on the floor
Bend the knees, hinge at the hips, and place both hands flat on the floor about shoulder-width apart, just in front of your feet.
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Kick the feet back into a plank
Jump or step both feet back into a high plank position. **Body in one straight line** — no sagging hips or piked hips. Hold the plank rigidly for an instant.
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Optional push-up + jump feet forward
Optionally perform a strict push-up. Then jump or step both feet back forward to your hands, returning to a low squat position.
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Jump up explosively
From the low squat, drive up explosively into a vertical jump. Arms swing overhead. Land softly with bent knees, then immediately drop into the next rep.
Common mistakes to avoid
Variations
- Half burpee. Skip the push-up. Easier, faster cycle, less shoulder work.
- No-jump burpee. Step up instead of jumping. Beginner-friendly, knee-friendly.
- Burpee pull-up. Add a pull-up at the top of the jump. CrossFit favorite, brutal.
- Burpee broad jump. Jump forward instead of up. Conditioning + power.
- Dumbbell burpee. Holding dumbbells throughout, optionally cleaning at the top. Adds load.
- Burpee box jump. Jump onto a box. Combines two of the most demanding exercises.
Sample workout: HIIT protocols
Burpees work best as conditioning, not strength. Three classic protocols:
| Format | Work | Rest | Rounds |
|---|---|---|---|
| Tabata | 20 sec full burpees | 10 sec | 8 rounds |
| EMOM | 10 burpees | Rest of minute | 10 rounds |
| For time | 100 burpees as fast as possible | — | 1 round |
| Finisher | 3 × 15 burpees | 60 sec | End of workout |
Frequently asked questions
How many burpees should I do?
Depends on the goal. For conditioning: 50-100 per session is plenty. For HIIT: 6-10 per minute for 6-10 minutes. For finisher: 3 sets of 10-15. The “100 burpees a day” challenge is fine for conditioning but won’t build much beyond cardio capacity.
Why do my wrists hurt after burpees?
Crashing into the plank position with stiff wrists. Land softer — bend the elbows slightly to absorb the impact. Or use push-up handles to keep wrists in neutral. If pain persists, switch to no-jump or no-push-up variations.
Are burpees a good exercise?
Yes for conditioning, no for strength. Burpees are excellent at producing cardiovascular adaptation in a short time, but won’t build significant muscle. Pair with strength training (squats, push-ups, pull-ups) for balanced fitness.
Why does my back hurt during burpees?
Almost always sloppy form on the plank/push-up phase. Hips sag, lower back overextends, and over many reps the back tweaks. Slow down, hold the plank position rigid, full push-up if doing one. Quality > quantity.
Should I do burpees every day?
Daily moderate volume (20-50 reps) is fine for most people. Daily high-volume (100+) is hard on shoulders and wrists over time. Mix in rest days or swap in other conditioning exercises.
Related exercises
- Mountain Climber: similar cardio + core
- Jumping Jack: simpler cardio
- Squat: foundational lower-body
- Push-Up: foundational upper-body push
- Box Jump: explosive plyometric