Burpees (How To, Muscles Worked, Benefits)

Burpees are a full-body bodyweight exercise that build strength, endurance, and power all at once. Combining a squat, plank, and jump into one fluid movement, burpees challenge your cardiovascular system while working your legs, core, and upper body.

They’re simple, effective, and can be scaled to fit any fitness level.

Primary Muscles Worked: Quadriceps, Glutes, Core, Chest, Shoulders
Secondary Muscles Worked: Triceps, Calves, Hip Flexors
Equipment Needed: None

How To Do Burpees

Step-by-Step Instructions

Set-Up:
- Stand tall with your feet shoulder-width apart and arms by your sides.
- Engage your core and prepare for an athletic, quick movement.
Execution:
- Squat down and place your hands on the floor in front of you.
- Jump or step your feet back into a high plank position.
- (Optional) Perform a push-up by lowering your chest to the floor and pressing back up.
- Jump or step your feet back toward your hands.
- From here, you can either explode upward into a vertical jump, reaching your arms overhead or drive up into a smaller jump with your feet just leaving the ground. Which option you choose will depend on what you’re trying to get out of the movement.
- Land softly and go right into the next rep.
Tips for Proper Form:
- Keep your core braced when jumping back into plank to protect your lower back.
- Land softly in the jump to absorb impact with your legs.
- Breathe out as you jump up and breathe in as you reset.

Key Benefits

Builds strength and power across the entire body.
Increases cardiovascular endurance and burns a high number of calories quickly.
Requires no equipment and very little space—perfect for home workouts, conditioning, or finishers.

Modifications and Variations

Easier Option:
- Step back into plank instead of jumping.
- Skip the push-up and/or the final jump.
Harder Option:
- Add a full push-up at the bottom.
- Jump higher or perform a tuck jump at the top.
- Add a weighted vest for extra resistance.

Burpee Alternatives

Looking for an exercise to use as a substitution for Burpees? Here are a couple of exercises you may be able to try instead.

Squat Jumps

Squat Jumps are a simple exercise that involves lowering into a squat position, then jumping up as high as possible. Like burpees, squat jumps are an exercise that can improve cardiovascular endurance and build strength (and power) in the legs.

Mountain Climbers

Mountain Climbers involve starting in a plank position, then bringing one knee towards your chest while keeping the other leg extended. Mountain climbers can also be effective as part of a warm-up and/or to help improve cardiovascular endurance as part of a circuit.