Burpee
The ultimate full-body exercise! Burpees build strength, boost cardio, and burn calories. Get ready to sweat!
The Burpee is a compound exercise that mainly works the core and back, with help from the chest and triceps. No equipment needed: it uses just your bodyweight.
Burpee Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Burpee Variations and Alternatives
How to do the Burpee
Start in a standing position, feet shoulder-width apart.
Lower your body into a squat position, placing your hands on the floor in front of you.
Kick your feet back so that you are in a push-up position, keeping your hands firmly on the ground to support your body.
Perform a full push-up by lowering your chest to the ground then pressing back up to the plank position.
Jump your feet back to their original squatting position.
Explode up from the squat position into a jump, extending your arms and legs to gain maximum height.
Land softly and move immediately into the next repetition, starting again with the squat.
Make sure to keep your core engaged throughout the exercise and maintain proper form to reduce the risk of injury and to maximize the benefits of the burpee. Adjust the pace as needed according to your fitness level. It's crucial to do a proper warm-up before engaging in high-intensity exercises like burpees.
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Burpee FAQs
What muscles does the Burpee work?
The Burpee mainly works the core and back, with help from the chest and triceps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Burpee?
None. The Burpee is a bodyweight exercise, so you can do it anywhere.
Is the Burpee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Burpee go on?
It belongs on push day in a push/pull/legs routine.
What are some Burpee variations and alternatives?
Similar exercises include the Bodyweight Front Slam, Burpee Long Push-Up Jump, Side Burpee Tap Step Jack and Alternating Arm Burpee Leg Raise.
Training calculators
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