Burpees
The ultimate full-body conditioning exercise. No equipment needed, maximum cardiovascular demand.
Difficulty
beginner
Category
cardio
Primary Muscles
Full Body
Secondary Muscles
Chest, Shoulders, Quads, Core
Form cues
Simple cues for better reps
- Set a pace you can repeat rather than sprinting the first few reps or minutes.
- Keep posture tall and breathe rhythmically.
- Use the whole body smoothly instead of forcing one joint to do all the work.
- Prioritise repeatable mechanics when fatigue rises.
Common mistakes
What to avoid
Starting too fast
Begin at a sustainable pace and build intensity once your rhythm is settled.
Letting posture collapse
Reset your ribs, hips, and shoulders whenever fatigue changes your shape.
Ignoring impact or joint feedback
Scale the pace, height, or range before discomfort turns into pain.
How it should feel
Know when your form is on track
Target areas
- Breathing and legs should work together at a manageable effort.
- You should feel challenged without losing basic coordination.
Good signs
- Pace and technique stay consistent.
- You recover predictably between efforts.
Warning signs
- Dizziness, chest pain, or unusual shortness of breath.
- Joint pain that changes your movement pattern.
Progressions
Make it easier
- Reduce speed, height, load, or total time.
- Use intervals with more recovery between efforts.
Make it harder
- Add duration, density, load, or pace gradually.
- Use structured intervals once technique stays consistent.
Best alternatives
Half Burpee
Keeps a similar training effect while changing the setup or loading style.
Burpee Box Jump
Keeps a similar training effect while changing the setup or loading style.
Walking
A lower-impact way to build aerobic volume.
How to Perform
- Stand: Start standing with feet shoulder-width apart.
- Drop: Bend your knees and place your hands on the floor in front of you.
- Jump back: Kick your feet back into a push-up position.
- Push-up: Lower your chest to the floor, then push back up.
- Jump forward: Jump your feet back towards your hands.
- Jump up: Explode upward, reaching your hands overhead. Clap at the top if you want.
Scaling Options
- Step-back burpees — step back and forward instead of jumping
- No push-up burpees — skip the push-up portion
- Half burpees — drop to push-up position and jump back up, no jump at the top
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Exercise Mat | Cushions the drop to push-up position on hard floors | Gymreapers Exercise Mat | Read Review |
Variations
- Half Burpee
- Burpee Box Jump
- Burpee Pull-Up
- Devil Press
How many calories does burpees burn?
Use our Calorie Burn Calculator to estimate how many calories you'll burn based on your weight and duration.
Frequently asked questions
Are Burpees good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How hard should the Burpees feel?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if I do not have an equipment?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
Track Burpees in PT Tracker
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