How to do a Burpee

Authored by Fitbod

About Burpee

Sets Logged
2,257,445
Popularity Rank
91st
Difficulty
Intermediate
Quads Strength
86 mSCORE 30th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Burpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.

  1. Place your feet shoulder width apart with your arms at your sides.
  2. Hinge at your hips to descend into a squat until you’re able to place your hands on the ground just outside of your feet.
  3. Support your weight through your arms in order to jump both of your legs backward to extend your hips and knees.
  4. Maintaining a straight line from your heels to your shoulders, flex your elbows to descend into a push up.
  5. Extend your elbows to raise your chest back up before jumping your feet back underneath you.
  6. Explode to an upright position in order to jump off of the ground and absorb the landing.

Common Mistakes

  • Focusing Only on Exertion

    Burpees are a complex series of movements that target many different muscle groups. Make sure you understand each piece of the burpee and focus on executing each with good form before focusing on exertion.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Reps & Weight