You’ve seen them in military drills, CrossFit boxes, and even high-end fitness studios—burpees, the full-body exercise that punishes as much as it rewards. A single rep fires up your legs, chest, shoulders, and core while jacking your heart rate into the stratosphere. But what makes this deceptively simple movement so effective? And more importantly—how do you do it right?
Burpees are a plyometric powerhouse, blending strength and cardio in one vicious package. They’re used by fighters, tactical athletes, and physique competitors because they torch fat, build explosive power, and demand zero equipment. But they’re also not for the faint of heart—poor form turns them into a fast track to injury.
So let’s break them down: the right way, the wrong way, and who should (or shouldn’t) be doing them.
How to Perform a Burpee with Perfect Form
- Start standing, feet shoulder-width apart.
- Drop into a squat, hands on the floor.
- Kick your feet back into a plank position (full push-up stance).
- Lower your chest to the ground (optional push-up).
- Explode back up, bringing feet to hands.
- Jump vertically, arms overhead.
“The burpee is a full-system reset—it exposes weak links in mobility, strength, and conditioning all at once.” — Eugene Thong, CSCS
Muscles Worked
| Phase of the Burpee | Movement | Primary Muscles Worked | Secondary/Stabilizing Muscles |
|---|---|---|---|
| Descent to Squat & Plank | Squatting down and placing hands on the floor | Quads, Glutes, Hamstrings | Calves, Core (for stability) |
| Jumping feet back to Plank position | Core (Rectus Abdominis, Transverse Abdominis, Obliques), Shoulders (Anterior Deltoids) | Chest, Triceps, Lower Back (Erector Spinae), Hip Flexors | |
| Push-up (Optional but Common) | Lowering chest to the floor and pushing back up | Chest (Pectoralis Major), Triceps, Shoulders (Anterior Deltoids) | Core (for stability), Serratus Anterior |
| Ascent from Plank to Squat | Jumping feet forward to a squat position | Quads, Hamstrings, Hip Flexors, Core (to pull legs in) | Glutes, Calves |
| Jump to Standing | Extending hips and knees to jump upwards | Quads, Glutes, Hamstrings, Calves | Core (for stability), Shoulders (for arm swing) |
The burpee is a compound exercise that seamlessly transitions between different movements, engaging nearly every major muscle group in your body. It’s a fantastic way to build strength, endurance, and cardiovascular fitness all at once, you magnificent mover!
Who Should (and Shouldn’t) Do Burpees?
Best For:
✔ Combat athletes (MMA, boxing)—mimics explosive stand-ups.
✔ Tactical pros (military, firefighters)—builds endurance under stress.
✔ Fat-loss seekers—high EPOC (calorie burn after exercise).
✔ Bodybuilders—improves work capacity between sets.
Avoid If:
✖ You have shoulder/wrist issues—the impact can aggravate joints.
✖ You’re severely overweight—modify first (see variations below).
✖ You’re a pure strength athlete—better options for max power.
Variations & Modifications
Now let’s explore ways to tweak this full-body beast to target different aspects of fitness, increase the challenge, or make it more accessible. Here are variations and modifications for the burpee:
| Variation/Modification | The Tweak | Increased Challenge/Focus | Tactical Advice |
|---|---|---|---|
| No Push-Up Burpee | Skip the push-up portion in the plank. Go straight from plank back to squat. | Reduces upper body emphasis, making it slightly easier and more focused on lower body and cardio. | A good starting point for beginners or when you want to prioritize the metabolic demand. |
| Burpee with Dumbbells/Kettlebells | Hold dumbbells or kettlebells throughout the movement. You can perform a push-up while holding them and then use them for added weight during the jump. | Significantly increases the strength demands on the upper body, core, and legs. | Maintain a tight grip and controlled movements. Start light and progress gradually. |
| Burpee Box Jump | After the jump to standing, immediately jump onto a box. | Adds a plyometric element and increases the power and coordination required. | Ensure the box is a manageable height and focus on a soft landing. |
| Burpee Pull-Up | Perform a burpee under a pull-up bar. As you jump up, grab the bar and perform a pull-up. | Combines a full-body cardio and strength movement with a challenging pull exercise. | Requires a pull-up bar at a reachable height. Focus on a smooth transition between the burpee and the pull-up. |
| Burpee Broad Jump | Instead of jumping vertically at the end, perform a broad jump forward. | Increases the horizontal power and demands more from the posterior chain. | Ensure you have enough space to jump forward safely. Focus on a powerful leg drive. |
| Single-Leg Burpee | Perform the entire burpee sequence while keeping one leg off the ground. | Significantly increases the strength, balance, and coordination demands on the working leg and core. | An advanced variation. Master the regular burpee first and start with assisted single-leg variations if needed. |
| Burpee with Tuck Jump | During the final jump, bring your knees towards your chest. | Increases the explosive power required and adds an extra element of core engagement. | Focus on a powerful jump and pulling your knees up quickly. Land softly. |
| Slow-Motion Burpee | Perform each phase of the burpee slowly and with maximum control, focusing on muscle engagement. | Increases time under tension and emphasizes strength and control over speed and cardio. | Don’t just go through the motions. Focus on feeling the muscles work in each phase. |
| Incline Burpee | Perform the push-up portion with your hands elevated on a box or bench. | Makes the push-up easier, reducing the upper body demand and making the exercise more accessible. | A good modification for beginners or those with wrist issues. |
| Burpee to Knee Tuck | Instead of a full jump at the end, jump your feet forward to a squat and then perform a knee tuck jump. | Reduces the impact compared to a full burpee jump while still engaging the core and lower body explosively. | A good option if you want to reduce stress on your joints. |
Common Mistakes to Avoid
❌ Arching the lower back (keep core tight).
❌ Feet too wide (strains hips, reduces power).
❌ No full extension (stand tall at the top).
❌ Rushing reps (control beats speed early on).
“Most guys butcher burpees by treating them like a sprint. Master the movement first—then add intensity.” — Charles Damiano, B.S. Clinical Nutrition
Programming Burpees for Maximum Results
For Conditioning:
- Tabata style (20 sec on, 10 sec off x 8 rounds).
- EMOM (10 burpees every minute for 10 mins).
For Strength & Size:
- Weighted burpees (5×5 with vest).
- Clustered sets (30 total reps, broken into mini-sets).
For Fat Loss:
- Finisher (50 burpees for time post-workout).
- Circuit staple (pair with kettlebell swings).
The Aesthetic Payoff
Burpees won’t “bulk you up” like heavy squats, but they’ll:
✅ Shred stubborn fat (especially lower abs).
✅ Define shoulders & arms (from push-up + jump).
✅ Improve posture (core engagement carries over).