The Ultimate Guide to Burpees

Burpees are a full-body functional exercise that combines strength, cardio, and endurance into one dynamic movement. They are a staple in CrossFit, HIIT workouts, and bodyweight training because they require no equipment and deliver maximum results in minimal time. Whether your goal is fat loss, strength, or conditioning, burpees are one of the most efficient moves you can add to your fitness routine.

How to Do Burpees Step by Step

1. Stand Tall

• Begin with feet shoulder-width apart, toes pointing forward.

• Keep your core tight and chest lifted.

2. Squat Down

• Lower into a squat by pushing hips back and bending your knees.

• Place hands flat on the floor directly in front of your feet.

3. Jump Your Feet Back

• Jump both feet back into a plank position.

• Keep hands under shoulders and core engaged.

4. Lower Your Chest

• Perform a push-up by lowering your chest to the floor.

• For a no-push-up variation, skip this step.

5. Push Back Up

• If you did the push-up, push yourself back into plank position.

• Keep your body in a straight line.

6. Jump Your Feet Forward

• Jump both feet forward to return to a squat position.

• Keep your back straight and chest tall.

7. Explosive Jump Up

• From the squat, explode upward into a jump.

• Extend arms overhead as you leave the ground.

8. Land Softly

• Land gently with knees slightly bent to absorb impact.

• Drop immediately into the squat to repeat.

Pro Tips for Better Burpees

• Maintain proper plank alignment—avoid sagging hips or arched back.

• Squat deeply enough to engage your glutes and quads fully.

• Jump both feet back and forward together for efficiency.

• Breathe steadily: inhale when lowering, exhale when jumping.

• Use full range of motion—arms overhead in the jump and straight body in plank.

• Land softly and absorb impact through bent knees.

• Keep transitions smooth between squat, plank, and jump for rhythm.

• Pace yourself during long sets—avoid sprinting in the beginning.

• Modify if needed: step back instead of jumping or skip the push-up for half-burpees.

Benefits of Burpees

• Strengthens the entire body (legs, chest, arms, and core).

• Boosts cardiovascular fitness and endurance.

• Burns calories rapidly, making it effective for fat loss.

• Improves coordination, agility, and balance.

• Builds explosive power for athletic performance.

• Can be done anywhere with no equipment.

Burpees are one of the most challenging yet rewarding exercises in fitness. They train strength, endurance, and explosive power all at once. By focusing on proper form, smooth transitions, and pacing, you can maximize results while minimizing injury risk.

Whether you’re a beginner starting with modified versions or an advanced athlete pushing through high-rep sets, burpees are an essential move that will take your conditioning and overall fitness to the next level.