Fitafter50
Search

Exercise Library / Burpee

Burpee

A burpee is a full-body move that combines a squat, a plank and a jump.

Cardio / Cardiorespiratory

What this exercise does

A burpee is a full-body move that combines a squat, a plank and a jump. It raises your heart rate fast. That makes it a short, hard cardio option, and it is one of the most demanding in this library.

At a glance

Muscles worked
Full Body
Experience
Advanced
Equipment
No Equipment

How to do it

  1. Stand with your feet hip-width apart.
  2. Squat down and place your hands on the floor in front of you.
  3. Step or jump your feet back into a plank position.
  4. Lower your chest toward the floor, then push back up.
  5. Step or jump your feet forward, stand up and reach overhead. Do 4 to 6 reps.

Common mistakes

  • Letting the hips sag in the plank.
  • Landing hard on the feet when jumping back in.
  • Rushing, which makes the form fall apart.

Make it easier or harder

Make it easier

Step back and forward instead of jumping, and skip the push-up and the jump at the top.

Make it harder

Add a push-up and a small jump at the top.

Keep it safe

Burpees put load on your wrists, shoulders and knees at speed. If any of those hurt, choose a step-back version or a different cardio move such as a step-up.

Back to all exercises