Mastering Burpees: Step-by-Step Guide
Ever stared at a burpee and thought, “How hard can it be?” Yeah, until you’re two reps in, gasping for air like you just sprinted up Everest. But here’s the deal: the burpee is the ultimate full-body exercise. It’s not just a workout move—it’s a test of grit, athleticism, and the kind of determination that separates the boys from the men.
Let’s break it down step by step, so you’re not just doing burpees—you’re owning them.
What Is a Burpee?
Think of a burpee as the Swiss Army knife of workouts. It combines strength, cardio, and coordination into one glorious, heart-pumping move. A standard burpee is a five-part combo:
- Drop into a squat.
- Kick your feet back into a push-up position.
- Perform a push-up (optional but recommended if you’re feeling alpha).
- Jump your feet back to your hands.
- Explode into a jump straight up.
Done right, it’s a calorie-torching, sweat-inducing, ego-checking move that’ll transform your fitness game.
Step-by-Step: Performing a Perfect Burpee
| Step | Action | Pro Tip |
|---|---|---|
| 1. Start Strong | Stand tall with your feet shoulder-width apart, core engaged, and shoulders relaxed. | Channel your inner beast—don’t slouch. Proper posture equals maximum power. |
| 2. Squat It Out | Drop into a squat, hands landing flat on the floor in front of you. | Keep your knees in line with your toes. No weird chicken moves here—control is king. |
| 3. Kick It Back | Explosively kick your legs back into a plank or push-up position. | Engage your core like you’re bracing for a punch. This keeps your back straight and prevents sagging. |
| 4. (Optional) Push-Up | Lower your chest to the ground and push back up. | Want to dominate? Add the push-up for a strength boost. |
| 5. Return to Squat | Jump your feet back to your hands. | Land soft and controlled—no flopping around like a fish out of water. |
| 6. Explode Up | Jump straight into the air, arms reaching for the sky. Land softly and prepare for the next rep. | Aim for height, but stay grounded—don’t let your knees cave in on the landing. |
Common Burpee Variations
If you’re ready to level up or dial it down, these burpee variations have got you covered.
| Variation | Description | Who It’s For |
|---|---|---|
| Beginner Burpee | Skip the push-up and the jump. Focus on form and fluidity. | Newbies or anyone rebuilding after an injury. |
| Push-Up Burpee | Add a full push-up at the bottom of the move. | Those who want to work on chest and arm strength. |
| Box Jump Burpee | Finish with a box jump instead of a vertical leap. | Athletes looking to skyrocket their explosiveness. |
| Burpee with Dumbbells | Perform the move while holding light dumbbells, and add a press at the top. | For lifters who like a little extra oomph. |
| Chest-to-Ground Burpee | Drop all the way down to the ground at the push-up phase. | Hardcore grinders chasing that full-body annihilation. |
The Burpee Benefits Breakdown
Why bother with burpees? Here’s what makes them the king of bodyweight exercises:
- Full-Body Activation: Works your chest, arms, legs, core, and back in one move.
- Cardiovascular Supercharge: Spikes your heart rate, boosting stamina and endurance.
- Strength Meets Agility: Builds explosive power and coordination.
- Burns Serious Calories: A 180-lb man can torch 10 calories per minute doing burpees.
- No Equipment Needed: Perfect for home, hotel rooms, or the great outdoors.
Burpee Training Plan
Want to integrate burpees into your workout? Start here:
| Level | Reps/Time | Rest Between Sets | Goal |
|---|---|---|---|
| Beginner | 3 sets of 5 reps | 90 seconds | Master the form without overdoing it. |
| Intermediate | 4 sets of 10 reps | 60 seconds | Build endurance and strength. |
| Advanced | 5 sets of 15-20 reps | 30-45 seconds | Crush it. Aim for maximum intensity. |
| HIIT | 30 seconds of burpees, 30 seconds rest (8 rounds) | – | Perfect for shredding fat and improving conditioning. |
Pro Tips for Burpee Domination
- Warm Up First: Get your body primed with some dynamic stretches or light cardio.
- Pace Yourself: Burpees are a marathon, not a sprint—unless you’re in a HIIT workout.
- Focus on Form: Sacrificing form for speed is a one-way ticket to Snap City (aka injury town).
- Stay Consistent: Add burpees to your routine 2-3 times a week for best results.
FAQs About Burpees
1. How many burpees should I do daily?
It depends on your fitness level. Beginners can start with 10-15, while seasoned athletes can aim for 50-100.
2. Are burpees better than running?
For calorie burn and full-body conditioning? Absolutely. But they’re different tools for different goals.
3. Can burpees build muscle?
Not like heavy lifting, but they’ll improve endurance and functional strength.
4. Why are burpees so hard?
Because they demand everything—strength, cardio, coordination, and mental grit.
Now go out there and own the floor. The burpee is your proving ground, and you’re built for it.