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How to do a Burpee

What are Burpees?

Burpee

Trainers love them and we love to hate them. The burpee is an endurance boosting, cardiovascular activating, full-body sweat inducing movement. Each one you do works your back, arms, chest, core, glutes, quads and hamstrings, so every muscle group is activated and engaged.

Burpee benefits go beyond increasing your cardio. They can help you to burn fat, tone up and increase balance and coordination. Check out our how-to guide below and try incorporating burpee exercises into your routine.

BURPEE TIPS
  • Warm up. Dynamic stretching and a few minutes of cardio will help you stay agile.
  • Lock your abs. Stabilizing your core with each burpee will help your body perform better.
  • Hands first. Always put your hands to the floor before pushing your legs out into a plank position.

BURPEE

Level: Beginners

Equipment: No equipment required

  1. Stand up straight and then drop into a squat position with your hands in front of your feet.
  2. Keeping your arms straight, kick your feet out behind you into a plank position.
  3. Bring your feet back towards your hands so you're back in the squat position.
  4. Jump with explosive force as high as you can so your feet leave the ground. That's one rep.
  5. Complete the required amount of reps.

HOW TO DO A HALF BURPEE

Level: Beginner to Advanced

Equipment: No equipment required

  1. Stand tall with feet shoulder width apart.
  2. Brace your core and drop into a high plank position by placing your hands on the floor at shoulder-width distance apart, then kick your feet out behind you.
  3. Jump your feet back up towards your hands.
  4. Then jump as high as you so your feet leave the ground.
  5. Complete the required amount of reps.

HOW TO DO A ONE LEGGED BURPEE

Level: Advanced

Equipment: No equipment required

  1. Standing on one foot, reach your arms out to touch the floor at shoulder-width distance apart.
  2. When your hands touch the floor, transfer your bodyweight to your arms and kick the leg you're balancing on behind you into plank position, keeping your core braced.
  3. Bring the extended foot between your hands and then jump as high as you can with that leg while maintaining balance.
  4. Repeat however many reps needed and repeat with the other leg.
BACK TO ALL FULL BODY EXERCISES
BACK TO ALL EXERCISES