Exercise guide · Intermediate · Cardio

Burpee: How to Do It & Muscles Worked

The burpee is a full-body exercise that combines a squat, push-up, and jump to elevate heart rate and build strength and endurance.

Primary muscles
Not recorded
Equipment
Body Weight
Level · type
Intermediate · Cardio
Demonstration of the burpee
Front view: muscles worked by the burpee. Secondary: quads, shoulders, hamstrings, chest and calves.
Back view: muscles worked by the burpee. Secondary: quads, shoulders, hamstrings, chest and calves.
Primary Secondary

How to do the burpee

  1. Step 1: Start in a standing position with your feet shoulder-width apart.
  2. Step 2: Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
  3. Step 3: Kick your feet back into a push-up position.
  4. Step 4: Perform a push-up, keeping your body in a straight line.
  5. Step 5: Jump your feet back into the squat position.
  6. Step 6: Jump up explosively, reaching your arms overhead.
  7. Step 7: Land softly and immediately lower back into a squat position to begin the next repetition.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.