This exercise involves starting in a standing position, dropping down to a push-up position, performing a push-up, jumping back up to a standing position, and finishing with a jump in the air. It is a full-body exercise that can be done without any equipment.

Muscle Group

Equipment Required

Burpee Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squatting position with your hands on the ground in front of you.
  3. Kick your feet back into a plank position, while keeping your arms extended.
  4. Lower your chest and do a push-up.
  5. Push your body up into the starting plank position.
  6. Jump your feet back towards your hands into a squatting position.
  7. Jump up into the air as high as you can, reaching your arms overhead.
  8. Land back in the starting position and repeat the exercise for the desired number of reps.

Burpee Form & Visual


Burpee Benefits

  • Increases cardiovascular endurance
  • Improves strength and muscle tone in the legs, core, and upper body
  • Burns calories and aids in weight loss
  • Can be done anywhere without equipment
  • Improves coordination and agility
  • Can be modified for different fitness levels

Burpee Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Chest
  • Triceps
  • Shoulders
  • Core

Burpee Variations & Alternatives

  • Jumping burpee
  • Single-leg burpee
  • Burpee box jump
  • Burpee pull-up
  • Burpee broad jump
  • Burpee tuck jump
  • Burpee mountain climber
  • Burpee push-up
  • Burpee with dumbbells
  • Burpee with medicine ball