Burpee Exercise
What is the burpee exercise?
The burpee is a full-body exercise that combines strength and cardiovascular training, making it a popular choice for building endurance, strength, and agility. It involves a series of movements performed in quick succession, typically starting from a standing position, transitioning into a squat, followed by a plank or push-up, and then back to a standing jump.
This dynamic sequence challenges multiple muscle groups, including the legs, core, chest, and shoulders, while also boosting your heart rate. Burpees can be adapted to different fitness levels and are commonly used in high-intensity interval training (HIIT) and functional fitness routines.
High-intensity interval training is a type of cardiovascular exercise that alternates brief bursts of intense work with shorter rest intervals. This is a fantastic workout that burns fat, builds muscle, and raises your metabolism all day. By doing this, you will reduce calories and belly fat.
You only need your weight and adequate room to perform this workout; no other equipment is required. As a result, even in small areas like workplaces, you can perform this exercise to increase your heart rate.
Which muscles are worked when performing burpee exercises?
- Glutes
- Quadriceps
- Core muscle
- Calves
- Shoulder muscles
- Chest muscles
- Triceps Muscles
There are many benefits of burpee exercise.
- You’re going to work many muscle groups
A straightforward yet efficient full-body muscle training is the burpee. It’s an excellent method to develop your upper and lower body and work out the majority of your body’s key muscle groups. Your hands and other limbs are in good condition.
With each burpee, you strengthen your;
- Shoulders
- Arms
- Core
- Glutes
- Quads
- Hamstrings
- Burpees help burn fat and calories.
Due to their ability to enhance both strength and aerobic fitness, burpees are a popular exercise for anyone attempting to reduce weight.
Keep in mind that a burpee provides an almost whole-body workout. Because all of the muscles involved will have to work harder and burn more calories to receive the energy they need, you will eventually lose weight.
- You’re going to work on your core
Your core muscles are essential for maintaining stability and lowering your risk of injury. Because you must use your core during the entire workout, burpees are a great way to develop your core muscles. Burpees are a great way to strengthen not just your abs but also your other muscle groups.
- You’ll gain improved posture, mobility, and balance.
Because they employ a variety of muscles and motions, burpees are an excellent method to increase your mobility, balance, and coordination. You may improve your general health, build muscle, and feel and move better with regular burpee exercise.
- You can perform burpees without any equipment.
One of the biggest advantages of burpees is that they can be done anywhere, at any time, and without any special equipment. You don’t have to join a gym or buy exercise equipment like treadmills or ellipticals. A comfortable workout you can do at home is the burpee. Additionally, you don’t need a lot of space; you can complete burpees in your hotel room while on the road without skipping a beat in your exercise regimen.
Other benefits of burpee exercise.
- You may strengthen your heart and lungs by doing burpees.
- enhances blood flow throughout the body.
- Burpeeing lowers your risk of diabetes and heart disease.
- assists in reducing blood pressure.
- lowers cholesterol levels.
- enhances the way the brain works.
- aids in increasing your mobility.
What is the best way to perform the burpee exercise?
- Get into a comfortable standing position on the floor to begin.
- Next, perform a full squat by lowering your knees to the floor.
- Be sure you have a straight back.
- Then slowly drop your hands till they are just in front of your feet.
- Your entire body weight is then supported by your hands and toes, much like in a plank posture, as your hands kick your foot backward.
- Once your body is straight from head to heels, perform one push-up.
- Don’t raise your buttocks too much or arch your back.
- Jump to your foot and then return to your starting position to perform a frog kick.
- Raise your arms above your head and stand erect.
- As soon as you land, bend your knees and jump quickly enough to return to the starting position. Then, squat down to finish the remaining repetitions.
- Since everyone has a different maximum, you must first complete 10 burpees before gradually increasing the number of repetitions. In a minute, many people can perform 20 to 25 burpees.
- Then unwind.
Burpee Exercise Video:
The six phases of the burpee, as performed most frequently, are as follows:
- Squat
You must kneel from a standing position and then place your hands on the ground in front of you.
- Plank
With both feet planted firmly on your hands and toes, leap back. You’re in the plank position, then.
- Push-up
You must complete a push-up from the plank position, with your chest touching the floor.
- Plank
Next, return to the plank posture.
- Squat
Leap back toward your hands with your foot.
- Jump
With a forceful leap, raise your arms straight above your head.
How do you make burpees easier?
You can lower the intensity by making certain tweaks if a simple burpee is too difficult for you. If you are a beginner, try the variations below.
Skip the pushup and jump.
You must perform a squat thrust first. It begins similarly to a burpee, only instead of performing a pushup and then leaping into the air, you just squat, kick your legs back to get into a pushup position, and then go back to your starting position.
Skip the jump.
After the pushup, you can go back to squatting rather than leaping into the air.
Skip the pushup.
You can hold a plank position for two seconds in place of a pushup if your shoulders or chest muscles aren’t prepared for one. Until you have more strength, you can also do a partial pushup.
Burpee Exercises variations:
Each variation of one of the most challenging bodyweight exercises accessible gets harder. Because of their adaptability, burpees can be tailored to any shape to suit your training needs. Some level of muscle power and balance is still required, even if most of its variations just include simple movements.
Burpee box jump
For this variation, you can utilize any sturdy object that can sustain your weight, like a plyo box or bench.
- A platform or box should be set up at a distance.
- Upright with your legs shoulder-width apart and facing the box.
- Here’s where you’ll start.
- Quickly kick your legs back until your thighs, stomach, and elbows are bent while keeping your hands on the floor.
- Raise your hips and press up as if you were performing a push-up from this position.
- Put your feet under your hips and begin to stand as you prepare to leap up.
- Make sure you land on the box in front of you when you leap forward.
- Only once has it ever occurred.
- Exit the box quickly and carefully, then as many times as needed.
- Then unwind.

Burpee with a Bosu ball
This variation requires a Bosu ball.
- A Bosu ball must be held in your hand and set face up on a level surface.
- To perform push-ups, kneel, pick up a Bosu ball, place it directly beneath you, and then place your hands on its flat surface.
- Then, when you stand up, lift the Bosu ball above your head by grasping its other edge with your hands.
- Lower it to the ground to alter the action.
- Then unwind.

Burpee with dumbbells
- Choose the appropriate dumbbell weight.
- Maintain a straight back and space your feet shoulder-width apart.
- When you squat down, you should lay dumbbells on the floor in front of your feet, somewhat wider than shoulder-width apart.
- Fly with both legs extended behind you, supporting your weight with your hands.
- The best course of action is to support yourself with your hands and toes.
- Your hands should be below your shoulders.
- Stretch your arms fully again after bending them until your chest contacts the floor (one push-up).
- Lift the dumbbell to the side of your chest while you release your breath and tighten your shoulder blades.
- Throughout the exercise, make sure you only move your arm and not any other part of your body.
- Inhale and exhale as you gradually return the opposing arm to its starting position.
- To jump, place your feet between your hands.
- Move rapidly to push through your feet and return to your starting point.
- Then unwind.

Burpee Knee Tucks
- Place your feet hip-width apart and begin by tensing your core.
- Jump backward with your feet while keeping your hands on the floor to land in a high plank position.
- Then, jump your legs back toward your hands, forming a squat.
- Next, bring your legs to your chest and take a big step forward.
- When landing, be very careful to keep your knees supple.
- Then unwind.

Pull-Up Burpee
- Make sure your legs are shoulder-width apart.
- To finish the pull-up portion, position yourself precisely beneath a bar.
- At this point, you begin the exercise in the beginning posture.
- Breathe, bend at the knees, and push your hips back to enter a squat.
- Continue lowering your body until your hip crease contacts your knee.
- To perform the top push-up, which entails fully extending your arms, push your knees backward while keeping your hands flat on the floor.
- Complete this section as quickly as you can.
- To perform a push-up, lower your body by bending at the elbows.
- Now lift your hips and press up.
- Place your feet in front of your hips as you jump.
- Now stand up and prepare to leap.
- Give yourself a strong upward push now.
- Using your hands in an overhand grip, hold the pull-up bar.
- Raise your chin above the bar as soon as you can after raising your body upward.
- Lower yourself by extending your arms, then release the bar to return to the floor.
- You just finished the first round.
- Then unwind.

Safety measures and advice for burpees exercise:
- As with any exercise, burpees are highly beneficial as long as you do them correctly and don’t get hurt.
- Start out by doing a few reps slowly. Once you are at ease and can complete this exercise with ease, progressively increase the repetitions.
- Try to complete 5 or 10 repetitions in a single attempt before stopping and going on to the next set.
- The pushups needed for the burpee workout can put extra strain on your wrists and shoulders.
- Take care not to twist your wrist when landing from push-ups.
- Before adding weights, more pushups, or leaps, make sure you’ve performed the exercise’s basic components.
- Burpees may be a challenging exercise.
- Seek assistance from a physiotherapist if you are unfamiliar with this activity.
To ensure safe exercise, consider the following recommendations:
- Make sure your body has had adequate time to warm up before going out.
- Increase the length and number of repetitions in your workouts gradually to prevent overtraining and sore muscles.
- Always use proper form when exercising to stay healthy and get the results you want.
- Avoid wearing anything that will restrict your range of motion when working out. Instead, dress comfortably and loosely.
- It’s advised that you inhale deeply and exhale slowly through your lips before going out.
When have you not performed a burpee exercise?
- if your doctor advises you to calm down.
- if there are any shattered bones.
- if you recently underwent surgery.
- Stop right away if this workout causes you any pain or discomfort.
Summary:
Burpees are a quick, full-body exercise that tones muscles and burns fat. It’s a fantastic bodyweight workout that works all of your muscles, from your ankles to your shoulders.
Because they integrate strength and aerobic training into one exercise, burpees are a great approach to increasing overall body strength and conditioning. They are readily adaptable to meet the requirements of any fitness level.
If a burpee is difficult for you, ask a physiotherapist for assistance. Additionally, if you have a medical problem or are new to exercise or high-intensity interval training, see your doctor to determine whether burpees are safe for you.
FAQ:
Are burpees a fat burner?
Yes, burpees can burn belly fat faster than any other diet or exercise regimen if you do them on a regular basis. Burpees are a type of exercise that increases your metabolism throughout the day, burns fat, and builds muscle. They will continue to aid in burning calories and fat in your abdomen even after your workout is over.
Which burpee variation is the simplest?
Burpee by Mountain Climbers
It’s quite simple to include them in a burpee. Return to the standing position after performing a few burpees in the bottom position, then rise to the plank position and perform a few mountain climbers.
Are abs built by Burpee?
Burpees train the entire body, especially the abs, and burn calories to help define muscles.
What form of exercise is better than burpees?
Burpees can be substituted with kettlebell swings for a more efficient workout. Power and endurance can be increased by using kettlebell swings to strengthen your complete body, particularly your legs and core. By practicing good form and avoiding common faults, you can maximize your kettlebell training experience.
What is the goal of burpees?
Burpees are an excellent method to build your entire body and improve your strength and endurance in both the upper and lower body. When performed properly, burpees strengthen the muscles in the arms, legs, hips, chest, buttocks, and shoulders.
Why do people enjoy burpees so much?
Burpees are good for your heart.
If you prefer fast body-weight movements over strength training or are not into cardio, burpees are a worthwhile exercise to attempt. During high-intensity interval training or other exercises, you can employ these to concurrently improve your strength and aerobic fitness.
References:
- Tirgar, P. (2024, October 29). Burpee exercise: Health Benefits, Muscle work, How to do? – Mobile Physiotherapy Clinic. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/burpee/
- Julie. (2016, March 14). Bosu-burpees.jpg – Peanut butter fingers. Peanut Butter Fingers. https://www.pbfingers.com/20-minute-total-body-workout/bosu-burpees-jpg/
- 7 reasons you should do burpees every day. (2024, September 9). G&G Fitness Equipment. https://livefit.com/blogs/livefit/7-reasons-you-should-do-burpees-every-day?srsltid=AfmBOopigeSu-IulGch5s4sSdAY2MDyuKmOfQKqvl2IOQ6-3x2tZMPV5
- Bariya, D. (2024, August 11). Burpee Exercise: Health Benefits, Muscle work, How to do it? Physical Therapy Treatment and Exercise. https://physical-therapy.us/burpee-exercise/