- Hands down, feet back, chest down, feet in, stand and jump.
- Keep your body in a straight line when you reach the floor; no sagging hips.
- Stepping back instead of jumping is a proper option, not a cop-out.
- Pace burpees steadily; starting fast almost always ends badly.
- Level
- Beginner
- Trains
- Chest, Shoulders, Triceps, Quadriceps, Glutes, Core
- Kit
- None (bodyweight)
What the burpee trains and why it is worth doing
A burpee is a squat, a plank, a push-up (or chest to floor) and a jump rolled into one. It works your chest, shoulders and triceps as you lower and push up, your quads and glutes as you stand and jump, and your core as you hold a straight body. Mostly, though, it is a conditioning exercise: few movements raise your heart rate so quickly with no kit at all.
That makes it handy in a hotel room, at home or at the end of a session. It also builds the ability to get up off the floor quickly, which carries straight over to the burpee broad jump in HYROX.
How to do a burpee
- Stand with your feet about hip-width apart.
- Squat down and place your hands flat on the floor just in front of your feet, roughly shoulder-width apart.
- Jump or step your feet back into a high plank, body in a straight line from head to heels.
- Lower your chest to the floor under control, or do a push-up, depending on the standard you are working to.
- Push up, then jump or step your feet back in towards your hands, landing on flat feet.
- Stand up and finish with a small jump, clapping your hands overhead if you like. Land softly and go straight into the next rep.
Common mistakes
- Sagging hips. Landing in a plank with your hips dropped strains your lower back. Brace before your feet land.
- Belly flopping. Dropping to the floor with no control jars your wrists, shoulders and chest. Lower yourself rather than fall.
- Hands too far forward. Reaching well in front of your feet makes the jump back longer and the jump in harder.
- Landing on your toes. When you jump your feet in, land with flat feet, wide enough to stand up easily.
- Sprinting the first minute. Burpees punish poor pacing. A steady rhythm you can hold is faster over any meaningful number of reps.
Easier and harder versions
There are plenty of ways to scale a burpee, and a good coach matches the version to you (the guide on how exercises are scaled explains the thinking). To make it easier:
- Step back and step in one foot at a time instead of jumping.
- Leave out the push-up and hold the plank for a moment instead.
- Put your hands on a sturdy bench or box so you do not have to get so low.
- Skip the jump at the top and simply stand up tall.
To make it harder, touch a target overhead on each rep, jump over a bar or low box, or add a pull-up at the top. Burpee broad jumps, where you jump forwards instead of up, are the HYROX version.
How to programme burpees
Burpees fit best in conditioning work rather than strength sessions. A few options:
- An EMOM (every minute on the minute) of 6 to 10 burpees for 10 minutes.
- Intervals of 30 seconds on, 30 seconds off for 6 to 10 rounds.
- A finisher of 50 to 100 reps for time, once you are comfortable with the movement.
- Mixed circuits with rowing, the air bike or running.
One or two burpee-heavy sessions a week is plenty. Your wrists and shoulders take a lot of load, so if your wrists get sore, spread your fingers wide, keep your hands under your shoulders and cut the volume back. The guide to HIIT for fat loss explains how to fit hard intervals like these around strength training.
If you would rather learn with a coach watching, the 7-day free trial at Lycan Strength includes unlimited classes and a complimentary fitness assessment.
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Questions
How many burpees should a beginner do?
Start with sets of 5 to 10 using the step-back version, with plenty of rest. Build up over a few weeks as your wrists, shoulders and fitness adapt.
Do burpees build muscle?
Only a little. They are mainly a conditioning exercise, so rely on [push-ups](/exercises/push-up/), squats and other strength work to build muscle.
Are burpees bad for your back?
Not for most people, provided you keep a straight plank and do not flop onto the floor. If they cause back pain, try the stepped version without the push-up and get advice if it persists.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
