Burpee
A full-body conditioning exercise that combines a squat, plank, push-up, and jump into one continuous movement, commonly used for cardiovascular conditioning alongside strength work.
Equipment: bodyweight
How to do it
- 1Start standing, then squat down and place your hands on the floor in front of you.
- 2Jump or step your feet back into a plank position.
- 3Perform a push-up (or skip it for an easier version), then jump or step your feet back toward your hands.
- 4Explosively jump up with your arms overhead, then immediately lower back down to repeat.
Common mistakes
- Letting the hips sag during the plank and push-up portion instead of keeping the core braced.
- Rushing the pace to the point where form breaks down, especially on the landing from the jump.
Sets & reps by goal
A conditioning movement: pick a rep count you can finish with good form. It's better for conditioning than for building a specific muscle.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Any goal | 3-4 | 8-12 | 60-90 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Burpee safe for beginners?
The Burpee is tagged intermediate, meaning it generally works best once you already have some core training experience. If you're new to training, the Superman trains the same main muscle and is a simpler place to start, though it's a different movement, so it builds general strength rather than directly preparing you for this one.
See the SupermanWhat muscles does the Burpee work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Burpee harder as I get stronger?
Improve the quality of each rep first: smoother technique, more control, or more speed and height on explosive movements. Add a rep or a set only when every rep still looks clean, and move to a harder variation once the current one feels routine.
Related exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.