Burpee
A full-body calisthenic exercise combining a squat, push-up, and jump to build cardiovascular endurance, explosive power, and total-body strength.
Count your Burpee reps with AIFree in your browser — no app, no equipmentHow to Do Burpee
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees and lower your body into a squat, placing your hands flat on the floor in front of you.
- Jump your feet back quickly to land in a push-up position, keeping your body in a straight line from head to heels.
- Lower your chest to the floor to perform a push-up, then push back up to the plank position.
- Jump your feet forward to land just outside your hands, then explosively jump straight up into the air while reaching your arms overhead.
Muscles worked
QuadricepsChestCoreShouldersGlutes
Form tips
- Brace your core throughout the movement to prevent your lower back from sagging during the plank and push-up.
- Land softly on the mid-foot and roll back to the heels during the jump to absorb impact and protect your joints.
- Establish a steady, rhythmic breathing pattern to sustain your energy and prevent premature cardiovascular fatigue.
Common mistakes
- Allowing the hips to sag toward the floor during the plank and push-up phases, putting stress on the lower back.
- Landing with locked knees after the vertical jump, which increases the risk of joint injury.
- Skipping the full range of motion, such as not lowering the chest completely to the floor or failing to fully extend the hips during the jump.
FAQ
How many reps and sets of burpees should I do?
For cardiovascular conditioning, perform 3 to 4 sets of 10 to 15 reps, or perform them as intervals, such as 30 seconds of work followed by 30 seconds of rest.
How can I modify the burpee to make it easier?
You can simplify the movement by stepping your feet back one at a time instead of jumping, and omitting either the push-up, the final jump, or both.
Are burpees safe for people with lower back pain?
Burpees can strain the lower back if core stability is weak. If you experience pain, modify the exercise by stepping back instead of jumping, or substitute it with a squat thrust.
