A burpee is a squat–plank–push-up–squat–jump sequence; brace your core, move in control, and land softly for safe, clean reps.
Burpees blend strength and cardio in one fast drill. The move trains legs, glutes, chest, shoulders, back, and the midline. You don’t need gear. You do need crisp body positions and a smooth rhythm. This guide shows you how to do burpess with reliable form, how to scale the move up or down, and how to build a beginner-friendly plan that actually sticks.
How To Do Burpess (Step-By-Step)
Here’s the sequence most coaches teach. Breathe through it. Keep the core tight and the ribs stacked over the hips.
- Stand tall. Feet under shoulders, arms by your sides.
- Squat and plant. Hinge a touch, then bend the knees. Hands meet the floor under the shoulders.
- Step or jump back to plank. Body forms a straight line from head to heels.
- Lower to the floor or a push-up. Elbows track about 45° from the torso.
- Press back to plank. Squeeze glutes and brace the abs.
- Jump or step the feet forward. Land near the hands in a squat stance.
- Stand and jump. Reach overhead. Land softly and reset the breath.
Set a camera at hip height for one set. A quick video shows if elbows flare, hips sag, or heels slam. Fix one cue per session.
ACE’s exercise library shows precise cues and options you can mimic at home; see the ACE burpee guide. If you track effort by intensity, the CDC intensity basics explain moderate vs vigorous work.
Step Cues And Pitfalls At A Glance
Use this table during practice. It keeps coaching points in sight and helps you fix leaks before they stick.
| Step | Form Cue | Common Mistake |
|---|---|---|
| Set-up | Feet under hips; eyes forward | Wide stance that slows the squat |
| Squat | Knees track over mid-foot | Knees cave or heels lift |
| Hands Down | Wrists under shoulders | Hands too far ahead |
| Plank | Ribs tucked; glutes on | Sagging low back |
| Push-Up | Elbows at 30–45° | Flaring elbows |
| Return | Jump/step to squat stance | Feet land narrow and wobbly |
| Jump | Land softly; knees soft | Hard heel strike |
| Breathing | Exhale on the jump | Holding breath |
How To Do Burpees Safely — Form Checklist
Think of the burpee as four mini-moves. A squat. A plank. A push-up. A small jump. When each piece looks clean on its own, string them together. If one piece breaks down, slow the rep or strip that piece out for now.
Hands And Shoulders
Place hands just outside the ribs. Stack shoulders over wrists. Press the floor away. Keep the neck long. This helps the upper back stay active and keeps pressure off the front of the shoulder.
Spine And Core
Brace as if someone will poke your belly. Ribs knit down, pelvis neutral. In the plank and push-up, your body should look like a solid board. If your low back sags, drop to the knees for the press, then pop back to plank.
Hips, Knees, And Landings
On the jump out and in, land on the mid-foot. Knees point where toes point. Absorb the ground with soft knees, then stand tall. If jumps bother your knees, step back and step in. That still trains the pattern and raises the heart rate.
Can I Scale The Move?
Yes. You can make burpees easier or tougher by changing range of motion, impact, and how long you work. Use these ideas to match today’s energy.
Beginner-Friendly Options
- Elevated burpee. Hands on a sturdy bench or box. Shorter range makes planks and push-ups feel light.
- Step-back burpee. Step to plank and step back to the squat. No jump at either end.
- No-push-up burpee. Skip the press. Hold a tight plank for one breath, then return to the squat.
Stronger Progressions
- Strict push-up burpee. Chest touches the floor with a single, clean press.
- Burpee to target. Touch a mark above your reach to standardize height.
- Burpee broad jump. Skip the vertical jump. Take a controlled leap forward and turn around.
Programming: Sets, Reps, And Pacing
Burpees are noisy in the body. A little goes a long way. Blend them into circuits or short finishers. Match pace to your breathing so your first and last reps look the same.
Starter Plans
- EMOM x 10. Every minute, do 5–7 smooth reps. Rest the remainder of the minute.
- 30-20-10. Three rounds of 30, 20, then 10 step-back burpees. Breathe through the set. Shake out the arms.
- Tabata. Eight rounds of 20 seconds work, 10 seconds rest. Use no-push-up burpees to keep form sharp.
Pacing Tips
- Count breaths, not only reps. Two steady breaths per rep keeps your rhythm.
- Move the floor under you, not your hips up and down. That cue helps you avoid worming the push-up.
- Set a rep cap you can keep for every round. Quality beats a flame-out after minute two.
Burpee Safety And Readiness
Screen your movement first. You should own a stable squat to parallel, a 20-second plank with a flat back, and 5–10 clean push-ups from the knees. If any box isn’t there yet, train that piece, then layer in burpees when it feels solid.
Mind recovery. Sleep, hydration, and a slow warm-up change how the joints feel once you start jumping. If you have pain that lingers, pick a low-impact option and shorten the session.
Muscles Worked
Quads and glutes drive the squat and landings. Chest, triceps, and front delts drive the press. Core muscles keep the spine quiet. Calves load and spring during the jump. Lats and mid-back help lock the plank.
Benchmark Tests You Can Try
Use simple, fair standards to see progress without gaming the test.
- 1-minute test. How many clean reps?
- EMOM density. 10 minutes at 6 reps per minute. Next month, try 7 per minute.
- Fixed reps, faster splits. Time 50 no-push-up burpees with smooth form and soft landings.
Burpee Variations And Who They Fit
Pick one row and slot it into your next workout. Change the lever, the surface, or the jump to meet your needs.
| Variation | Best For | How It Works |
|---|---|---|
| Elevated | Beginners; cranky wrists | Hands on bench or box; step or jump the feet |
| No-Push-Up | Cardio work with less strain | Hold plank for one breath; skip the press |
| Step-Back | Knee-friendly reps | Step to plank and back; no jumps |
| Strict Push-Up | Strength focus | Chest to floor; single clean press |
| Target Jump | Power and standards | Touch a set height each rep |
| Broad Jump | Athletic pop | Leap forward out of the squat; turn to repeat |
| Burpee Pull-Up | Upper-body pull work | Jump to a low bar and pull once |
Warm-Up And Cooldown
Spend 5–8 minutes building heat and rehearsing the shapes.
- 1 minute easy jump rope or march in place
- 10 cat-camel and 10 glute bridges
- 10 squat-to-stand with a thoracic reach
- 2 sets of 5 step-back burpees to groove positions
Cool down with a walk and easy breathing. Stretch calves and quads. Shake out the wrists and shoulders.
How To Do Burpess For Beginners: Low-Impact Path
Start with three short sessions per week. Use the elevated or step-back version. Keep reps in the tank so you can move the same way on the next training day.
Week-By-Week Plan (4 Weeks)
Each week adds only a small step. If a step feels rough, stay on the same week again and keep building quality.
- Week 1: 6 sets of 5 elevated burpees. Easy pace. Rest 45–60 seconds between sets.
- Week 2: 5 sets of 6 step-back burpees. Smooth plank. Rest 45 seconds.
- Week 3: 4 sets of 8 no-push-up burpees. Add a light jump at the end. Rest 60 seconds.
- Week 4: 3 sets of 10 standard burpees. Stop each set one rep before your form slips.
Breathing, Tempo, And Recovery
Try a two-beat breath: inhale as you go down, exhale as you jump. Move like a metronome. If the head swims or the low back tightens, slow the cadence and drop the push-up for a bit. Eat, drink, and sleep to match the work you’re asking your body to do.
Quick Answers To Common Sticking Points
“My Wrists Hurt.”
Use a bench or push-up handles. Turn the hands out 10–15 degrees so the elbows point back. Spread the fingers and grip the floor.
“I Lose My Breath.”
Shorten the work, lengthen the rest. Pick a step-back version for a week or two and train your breath to stay steady.
“My Lower Back Gets Tired.”
Brace before each jump and press. Squeeze the glutes in plank. If the line still sags, hold a front plank for 20–30 seconds between sets instead of more burpees.
Where Burpees Fit In A Workout
They pair well with pulling and hinge work. Try triplets like this: burpees, kettlebell swings, and rows. Or contrast a heavy lift with short burpee sets for a heart-rate spike without long sessions on a machine.
Two Sample Circuits
- Strength circuit: 5 rounds — 6 goblet squats, 8 push-ups, 6 burpees, 10 band rows. Rest 60–90 seconds.
- Cardio circuit: 10 minutes — 30 seconds fast step-back burpees, 30 seconds march or light rope.
Care Tips For Knees, Back, And Shoulders
Warm joints before you add speed. Land softly. Keep elbows near the ribs during the press. If pain spikes, stop the session and pick a version that feels smooth next time. Minor tweaks fade with better form and patient progress.
Wrap-Up
You now know how to do burpess with clean, repeatable form. Start simple, move well, and add work only when your last rep looks like the first. That’s the path to steady gains and burpees you don’t dread.