Burpee
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCardio · Complex
- Secondary muscles
- Quads, Hamstrings, Calves, Delts, Pectorals
- Body part
- Cardio
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Squat down, kick back to a plank, push up, and jump: four beats that turn your whole body into the conditioning tool, no equipment involved. Scale by tempo rather than by cutting corners on positions; stepping the feet back instead of jumping keeps the pattern intact when your lungs get ahead of your legs.
How to do the Burpee
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- Kick your feet back into a push-up position.
- Perform a push-up, keeping your body in a straight line.
- Jump your feet back into the squat position.
- Jump up explosively, reaching your arms overhead.
- Land softly and immediately lower back into a squat position to begin the next repetition.
Tip: Breathe out as you jump and keep a steady rhythm rather than sprinting.
Muscles worked
Primary
Cardio · Cardio
Burpees are a conditioning movement first and hit the heart rate hard within a few reps, so use them in timed rounds.
Secondary
- Quads — The quads drive you up from the squat and absorb every landing.
- Hamstrings
- Calves
- Delts
- Pectorals — The push-up in each rep gives the chest a steady amount of work over a long set.
Common mistakes
- Collapsing to the floor — lower yourself with control rather than dropping, since flopping into the push-up position is how wrists and shoulders get hurt.
- Sloppy push-up — if the burpee includes a push-up, do a real one with the chest to the floor and a flat back, or skip the push-up.
- Landing stiff on the jump — bend the knees on landing and go straight into the next rep.
- Sprinting the first ten — pace to the length of the set or you will be walking through the last half.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Burpees go at the end of a session as a finisher or as part of a circuit. Alternate them with kettlebell swings for a simple two-movement conditioning round.
Variations and alternatives
Frequently asked questions
What muscles does the Burpee work?
The Burpee primarily works the cardio. It also involves the quads, hamstrings, calves, delts and pectorals, which assist the movement and stabilise the joints.
Is the Burpee good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Burpee with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Burpee?
If you cannot do the Burpee, try the Burpee Jack or the Dumbbell Burpee. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Burpee, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.