Core · Bodyweight
How to do burpees
The burpee is the most efficient conditioning tool that fits in a hotel room — provided you keep the shape tight when you get tired.
Muscles worked: Quadriceps, Chest, Core
How to do it
- Stand tall, then squat down and place both hands on the floor shoulder-width apart.
- Jump or step the feet back into a straight-line plank.
- Lower the chest to the floor with the elbows tracking back, then press up.
- Jump or step the feet back under your hips.
- Stand and jump, landing softly with bent knees before the next rep.
Mistakes to avoid
- Letting the hips sag when the chest hits the floor.
- Landing stiff-legged on the jump, which hammers the knees over high reps.
- Rushing so much that the plank shape disappears by rep ten.
Sets and reps
| Goal | Prescription |
|---|---|
| Conditioning | 6 rounds of 30 seconds on, 30 seconds off |
| Finisher | 3 sets of 10 reps at the end of a session |
| Building up | 4 sets of 8 step-back burpees with no jump |
Swaps and alternatives
- Step-back burpee — Removes the impact while keeping the engine work.
- Mountain climber — Same conditioning cost with less shoulder load.
- Kettlebell swing — Bigger heart-rate spike, easier on the wrists.
Common questions
What people ask about burpees
This guide covers burpee form, how to do burpees correctly, burpee muscles worked, burpee sets and reps for muscle growth, bodyweight quadriceps exercise and the swaps to run when a rack or bench is taken.
- goblet squat form
- how to do push-ups correctly
- barbell squat muscles worked
- bulgarian split squat form
- how to do farmers carrys correctly
- glute bridge muscles worked
Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot burpees into a four-week block.
Keep training
- Goblet squat
Dumbbell or kettlebell
- Push-ups
Bodyweight
- Barbell squat
Barbell and rack
- Bulgarian split squat
Dumbbells, bench
- Farmers carry
Dumbbells or kettlebells
- Glute bridges
Bodyweight or barbell