How to Do a Burpee: A Step-by-Step Guide for Proper Execution

Burpee is a high-intensity exercise that works on multiple muscle groups in your body. It’s an effective full-body workout that can help you burn calories, improve cardiovascular endurance, and build strength. In this article, we will guide you through the steps on how to do a burpee correctly, case studies on how English people perform burpees, comparisons of different variations, and critical advice to keep in mind.

what are burpees good for?

Burpees are a full-body exercise that offers a wide range of benefits, including:

Calorie and Fat Burn

Burpees are a potent calorie torcher, making them a high-intensity exercise that efficiently burns calories. They also target fat, particularly around the midsection, aiding in overall fat loss.

Muscle Building

This comprehensive exercise engages major muscle groups across the body, including the legs, chest, arms, and core. As a result, burpees are exceptional for both building and toning muscle, enhancing strength and endurance simultaneously.

Cardiovascular Health

Incorporating burpees into your fitness routine is a stellar strategy for enhancing cardiovascular well-being. These exercises elevate your heart rate, helping to fortify the heart and lungs, and contributing to improved cardiovascular fitness.

Coordination and Balance

The execution of burpees demands synchronization and body balance, thereby enhancing overall coordination and equilibrium, which can have positive spill-over effects in everyday activities.

Athletic Performance

Regular inclusion of burpees in your workouts can significantly boost athletic performance by elevating speed, power, and agility. This is particularly beneficial for athletes seeking to enhance their competitive edge.

How to Do a Burpee Properly

Start in a Standing Position

Stand with your feet hip-width apart, and your arms relaxed at your sides.

Squat Down

Begin by lowering your body into a squat position. Bend at your hips and knees, keeping your back straight and chest up.

Place your hands on the floor in front of you, just inside your feet.

Kick Your Feet Back

Quickly kick both of your feet back behind you, landing in a plank position. Your body should now be in a straight line from head to heels, engaging your core muscles for stability.

Perform a Push-Up 

If you want to increase the intensity, you can add a push-up at this point. Lower your chest towards the floor by bending your elbows, keeping them close to your body.

Push back up to the plank position.

Jump Your Feet Forward

Explosively jump both of your feet back towards your hands, returning to the squat position.

Leap into the Air

Finally, explode upwards into a jump, reaching your arms overhead.

Land softly on the balls of your feet to complete one repetition.

some common burpee mistakes to avoid

Neglecting Core Engagement

Without a stable core, your body’s alignment can become compromised, potentially leading to injury. Always focus on keeping your abdominal muscles engaged to provide the necessary support and stability.

Sagging in Plank Position

Allowing your back to sag or arch during this phase can strain your lower back and diminish the effectiveness of the exercise. Instead, strive for a straight line from your head to your heels in the plank, maintaining a strong core.

Incomplete Push-Up

Many individuals fail to lower their chest all the way to the ground during the push-up, reducing its effectiveness in targeting the chest, shoulders, and triceps. Ensure that your chest makes contact with the ground before pushing back up.

Forceful Landing

Landing with excessive force when jumping can put undue stress on your joints, particularly your knees. It’s vital to land softly on the balls of your feet to absorb the impact and prevent potential injuries. Proper landing technique not only protects your joints but also enhances the fluidity of your burpee performance.

Variations of Burpees

  • Standard burpee – This is the classic burpee that involves the four movements mentioned earlier.
  • Burpee with a push-up – In this variation, you add a push-up after the plank position.
  • Tuck jump burpee – Instead of jumping straight up, you bring your knees to your chest as you jump.
  • Long-jump burpee – Instead of jumping straight up, you jump forward as far as possible.
  • Weighted burpee – You can hold dumbbells or any other weighted objects during the exercise.

Tips for beginners

  • Start slow – If you’re new to burpees, start with a few repetitions and gradually increase the number.
  • Maintain proper form – Ensure that your body is aligned correctly throughout the exercise to avoid injuries.
  • Breathe correctly – Inhale when you lower your body and exhale when you jump or stand up.
  • Mix it up – Try different variations of burpees to make your workout more exciting and challenging.
  • Rest – Allow your body to rest between sets to prevent fatigue and muscle strain.


  1. Is it okay to perform burpees every day? It’s not recommended to do burpees every day as they are a high-intensity exercise that can be hard on your joints and muscles. It’s best to allow your body 48 hours to recover before doing another session.
  2. Can I modify burpees if I have an injury? Yes, you can modify burpees according to your fitness level or injury. For example, you can skip the push-up or jump if it causes pain or discomfort.
  3. How many calories does one set of burpees burn? One set of burpees can burn approximately 10-15 calories per minute, depending on your weight and intensity level.
  4. What are the benefits of doing burpees? Burpees can help you burn calories, improve cardiovascular endurance, build strength, and tone muscles.
  5. Can I do burpees if I’m pregnant? It’s best to consult with your doctor before doing any high-intensity exercises, including burpees, when pregnant.

Final Takeaway

Burpees are a fantastic exercise that can help you achieve your fitness goals. By following the correct technique and adding variations, you can make your workout more challenging and exciting. Remember to listen to your body and rest when necessary. Incorporate burpees into your fitness routine, and you’re sure to see fantastic results.