Burpees. Just reading that word probably makes you groan a little, right? These humble but brutal moves have been haunting warm-ups, bootcamps, and HIIT classes for decades. Some people hate them. Others swear by them. But love them or hate them, burpees are powerful. Done right, they can change your fitness level faster than you’d think.
Let’s break down what makes burpees so good, what muscles they hit, why they burn so many calories, and how to do them correctly so you don’t wreck your knees or lower back. Ready? Let’s dive in—no fancy trainer talk, just straight-up advice you can use today.
So, What Exactly Is a Burpee?
In simple terms, a burpee is a full-body exercise that combines a squat, plank, push-up (optional), and a jump. It was invented in the 1930s by an American physiologist named Royal H. Burpee as a quick fitness test. Decades later, it’s still here—and for good reason.
A single burpee works your arms, chest, quads, glutes, hamstrings, abs, and even your heart. It’s like a little fitness tornado in one move.
What Are the Main Benefits of Burpees?
Burpees don’t need fancy equipment or much space. But they deliver a ton of benefits if you stick with them. Here’s why people keep torturing themselves with these things:
1. Full-Body Strength and Conditioning
Burpees fire up multiple muscle groups at once. From your legs to your core to your shoulders—everything works together. The squat part targets your lower body, the plank or push-up challenges your chest and arms, and the jump gives you that explosive power boost.
2. Burns Serious Calories
Burpees torch calories at an impressive rate because they combine strength and cardio. They get your heart pumping fast, and that intensity helps burn fat during and even after your workout.
3. Improves Endurance
Try doing 10 burpees in a row and tell me you’re not breathless. That’s the magic—burpees build cardiovascular stamina while strengthening your muscles. Great for anyone who wants to get fitter overall.
4. Builds Mental Toughness
Let’s be real—burpees are as much a mental challenge as a physical one. They test your grit and push you past that voice in your head telling you to quit at rep number six.
5. No Equipment Needed
No gym? No problem. You can do burpees at home, in your hotel room, or in the backyard. All you need is your own bodyweight.
6. Versatile for Any Workout
You can use burpees as a warm-up, a finisher, or plug them into circuits and HIIT sessions. They fit anywhere.
How to Do a Basic Burpee (Step-by-Step)
Okay, here’s how to master the classic burpee. Don’t rush through it—form is everything if you want the benefits without wrecking your joints.
Step 1: Start Standing
Stand with feet shoulder-width apart. Arms at your sides.
Step 2: Squat Down
Bend your knees and lower into a squat, placing your hands on the floor in front of you.
Step 3: Kick Back
Jump or step both feet back into a plank position. Your body should form a straight line—no sagging hips.
Step 4: Push-Up (Optional)
Do a push-up here if you want to crank it up. Beginners can skip it or drop to knees.
Step 5: Jump Back In
Jump or step your feet back toward your hands to return to the squat position.
Step 6: Explode Up
Jump straight up with your arms reaching overhead. Land softly and go straight into the next rep.
That’s one burpee!
Common Burpee Mistakes (and How to Fix Them)
A lot of people mess up burpees because they rush or cheat the form. Here are mistakes to watch out for:
- Arching the Back: When you kick into plank, don’t let your hips sag. Brace your core to protect your lower back.
- Landing Hard: Always land your jumps softly. Use your legs to absorb the impact.
- Not Using Full Range: Make every rep count—get a good squat, plank, and jump.
- Holding Breath: Breathe! Exhale when you jump up, inhale when you squat down.
How Many Burpees Should You Do?
That depends on your fitness level and goal. Here are some rough ideas:
- Beginner: Start with sets of 5–10 burpees, rest, repeat 3–5 times.
- Intermediate: Try 15–20 reps per set, maybe as part of a circuit.
- Advanced: Do burpee challenges—like 50 in a row or 100 spread throughout your workout.
Fun Burpee Variations
When regular burpees get boring (or less challenging), try these twists:
- Push-Up Burpee: Add a full push-up every rep.
- Tuck Jump Burpee: Instead of a regular jump, pull your knees up to your chest mid-air.
- Burpee Broad Jump: Instead of jumping up, jump forward. Great for power and leg strength.
- One-Legged Burpee: Balance challenge! Do the squat and plank on one leg—hard but effective.
- Burpee Pull-Up: Do a burpee under a pull-up bar, jump up, and grab the bar for a pull-up. Brutal but amazing.
Where to Add Burpees in Your Workout
You can slot burpees in pretty much anywhere:
- Warm-Up: Do slow, controlled burpees to wake up your body.
- Cardio Burst: Plug 30 seconds of burpees between strength sets.
- Finisher: End your workout with 2–3 minutes of burpees to squeeze out every last drop of energy.
- HIIT Circuit: Mix burpees with mountain climbers, jump squats, or kettlebell swings.
Tips to Make Burpees Easier (or Harder)
If you’re new, step back into plank instead of jumping. Or skip the push-up until you build strength. If you’re advanced, add a dumbbell or wear a weighted vest.
Listen to your body—soreness is normal, but sharp pain is not. Form first, speed later.
Can Burpees Replace Cardio?
Short answer: they can do a lot, but don’t ditch your other cardio entirely. Burpees give you an amazing HIIT boost, but combining them with steady-state cardio (like jogging, cycling, or rowing) builds different kinds of endurance.
Nutrition Still Matters
Don’t forget: burpees torch calories, but you can’t out-burpee a bad diet. Pair your workouts with smart eating—protein, veggies, whole grains, and healthy fats. Drink your water, too.
Final Thoughts: Burpees Are Brutal for a Reason
Burpees aren’t easy. They’re not supposed to be. But they’re simple, effective, and guaranteed to push you past your comfort zone. Start small, build up, and watch your stamina, strength, and confidence grow.
Next time you see burpees on your workout plan, don’t roll your eyes. Drop down, kick back, and jump up—one rep at a time. Trust me, your future fitter self will thank you.
