A burpee is a squat, a plank and a jump stitched into one movement: you drop your hands to the floor, step or jump your feet back into a plank, bring them back in, and stand up (or jump) again. Done well, it works your legs, chest, shoulders and core while pushing your heart rate up fast. Done badly, it turns into a sloppy flop that strains your lower back and wrists.
This guide covers the standard burpee step by step, the mistakes that make it harder than it needs to be, and a ladder of easier versions so you can start wherever you are today.
How to do a burpee, step by step
Start with the basic version that has no push-up. Once that feels smooth, you can add the extras.
- Stand tall. Feet roughly hip-width apart, arms by your sides, weight spread across your whole foot.
- Squat down and plant your hands. Push your hips back, bend your knees and put your palms flat on the floor just in front of your feet, about shoulder-width apart. Keep your chest up as long as you can rather than folding forward from the waist.
- Jump or step back into a plank. Shift your weight onto your hands and send both feet back so your body forms a straight line from head to heels. Shoulders should sit roughly over your wrists. Squeeze your glutes and brace your stomach so your hips do not sag.
- Bring your feet back in. Jump or step your feet forward so they land just behind your hands, flat-footed, knees bent.
- Stand up or jump. Drive through your heels to stand. For the full version, jump straight up and reach your arms overhead, then land softly with bent knees and go straight into the next rep.
Breathe out as you push back up and in as you drop down. If you lose your breathing rhythm, you are going too fast for your current fitness.
Adding the push-up
The classic "full" burpee adds a push-up when you are in the plank: lower your chest to the floor with elbows angled roughly 45 degrees from your body, then press back up before bringing your feet in. Only add this once you can do several clean push-ups on their own; the push-up form guide explains what "clean" means.
What burpees actually train
Burpees are a full-body conditioning exercise rather than a pure strength move. Each rep includes:
- A squat, which loads your quads and glutes (see the squat guide for the same leg pattern on its own).
- A plank, which trains your core to hold your spine and hips steady.
- Optionally a push-up, which works your chest, shoulders and triceps.
- A jump, which adds power and makes the exercise much more demanding for your heart and lungs.
Because you move your whole body from the floor to standing over and over, burpees raise your heart rate quickly. That makes them a good fit for short intervals and circuit workouts, and a poor fit for building maximal strength. If your main goal is stronger legs or a bigger chest, slower, controlled exercises will do more for you; burpees are the finisher, not the foundation.
Easier versions: a burpee ladder
There is nothing wrong with starting at the bottom of this list. Pick the first version you can do for 8 reps with steady form, use it for a week or two, then move up one step.
- Incline burpee. Put your hands on a sturdy chair seat, sofa arm or kitchen counter instead of the floor. You step back into an inclined plank, step in, and stand. Less range, less load on the wrists, much easier on the heart.
- Step-back burpee (no jump). Hands to the floor, step one foot back then the other, step them forward one at a time, stand up. No jumping at all, which also makes it quiet enough for an apartment. If impact is a problem, the low-impact workout is built around moves like this.
- Half burpee. Jump the feet back and in together, but skip the jump at the top: just stand up.
- Standard burpee. Jump back, jump in, jump up, no push-up.
- Burpee with push-up. The full version described above.
Harder options exist (tuck jumps at the top, single-leg burpees, burpee broad jumps), but most people get plenty out of versions 3 to 5 for a long time.
Common burpee mistakes
Sagging hips in the plank
When you are tired, the easiest thing to do is let your hips drop as your feet land. That puts strain on your lower back. Fix it by landing with your stomach braced and glutes tight, or switch to stepping back so you have time to set the plank properly.
Landing on straight legs
Landing from the jump with locked knees sends the impact straight into your joints. Land softly on the balls of your feet, let your heels come down and bend your knees and hips to absorb it, the way you would land from a small hop.
Rounding your back on the way down
Folding over from the waist to reach the floor, instead of squatting, puts the load on your lower back. Bend your knees more, keep your chest up and bring the floor to you with your legs. If your hamstrings are tight, the incline version helps.
Racing for numbers
Burpees are often done "for time", and speed is exactly when form breaks. A good rule: if your reps are getting noticeably sloppier, rest for 10 to 15 seconds or drop one step down the ladder for the rest of the set.
Slamming your hands down
Let your hands land with your fingers spread and the weight across the whole palm, not on the heel of the hand. If your wrists complain, use the incline version or do the move on your fists or push-up handles if you have them.
How many burpees should you do?
There is no magic number. A sensible way to start is by time rather than by total reps:
- Beginner: 4 rounds of 20 seconds of burpees (any version) and 40 seconds of rest.
- Intermediate: 6 rounds of 30 seconds on and 30 seconds off.
- Experienced: 8 to 10 rounds of 40 seconds on and 20 seconds off, or burpees as one station in a longer circuit.
Do this two or three times a week on non-consecutive days, and progress by adding a round, shortening the rest by five seconds, or moving up one version on the ladder, not all three at once. Short work-and-rest formats like these are the core of HIIT for beginners, and burpees pair well with mountain climbers, squats and planks.
A simple sample circuit, repeated three times with 60 seconds of rest between rounds:
- 10 bodyweight squats
- 8 burpees (your current version)
- 20-second plank
- 10 glute bridges
FIThim builds today's workout for you from a few questions about your goal and fitness level, with photos and a short animated demo for every exercise in it.
Who should be careful
Burpees involve impact, a fast change from standing to the floor, and weight on the wrists. Take the step-back or incline version, or skip burpees for now and talk to a doctor or physiotherapist first, if you:
- have knee, hip, wrist, shoulder or lower back pain or a recent injury
- are pregnant or recently gave birth
- have a heart condition, high blood pressure that is not under control, or get dizzy when moving from the floor to standing quickly
- are new to exercise and carry a lot of extra weight, in which case building up with squats, incline push-ups and planks first is kinder to your joints
Sharp pain, chest pain, or feeling faint are reasons to stop immediately, not to push through.
FAQ
Are burpees good for losing weight?
Burpees burn a fair amount of energy for the time spent, so they can help as part of your weekly activity. But weight loss depends mostly on your overall calorie balance over weeks, not on one exercise. Combine regular workouts with sensible eating and enough sleep, and do not expect burpees to burn fat from any specific spot.
Is it OK to do burpees every day?
Low-volume, easy burpees on most days are fine for many healthy people, but hard burpee sessions every day leave little time to recover and raise the risk of joint aches. Two or three demanding sessions a week, with other kinds of movement in between, is a more sustainable pattern.
Why are burpees so hard?
Because you lift and lower your whole body weight from the floor to standing repeatedly, often with a jump. That demands strength and cardiovascular fitness at the same time. They get noticeably easier within a few weeks of regular practice.
Can I do burpees without jumping?
Yes. The step-back burpee keeps the same pattern with no jump and no landing impact. It is still a solid full-body exercise and works well for beginners, apartments with neighbours below, and anyone who needs to protect their joints.