Muscles worked
Full body, cardiovascular system.
Why burpees works
A burpee chains a squat, a plank, an optional push-up, and a jump into a single continuous movement, which is why it demands so much oxygen relative to how little space and time it takes — you're asking your whole body to change position repeatedly rather than isolating one muscle group.
How to do burpees
- Stand tall, then squat down and place your hands on the floor.
- Jump or step your feet back into a plank.
- Do a push-up (optional for beginners).
- Jump or step your feet back toward your hands.
- Explode up into a jump with your arms overhead.
Form tips
- Step in and out instead of jumping for a lower-impact version.
- Keep a steady pace you can sustain.
- Land softly with bent knees.
Common mistakes
- Sagging hips in the plank.
- Landing with locked, stiff knees.
- Going too fast and losing form.
Who should modify or avoid this
The repeated jumping and floor transitions put real load on the wrists, knees, and lower back, so anyone with wrist pain, knee issues, or in early pregnancy should use the step-back, no-jump version, or substitute a lower-impact conditioning move like mountain climbers.
Sets and reps
3 sets of 8–12 reps, or work in timed intervals (e.g. 30 seconds on, 30 off).
Variations & progressions
- Easier: step-back burpees, no push-up, no jump.
- Harder: add a tuck jump or push-up.
- Advanced: burpee broad jumps.
Looking for a full routine? Try our beginner bodyweight workout.