How to Do a Burpee (and Easier Versions)
Updated
Short answer
A burpee is a squat, a jump back to a plank, a push-up (optional), a jump forward and a jump up. Keep your trunk braced in the plank so your hips do not sag, and land softly. To make it easier, step back and forward instead of jumping and skip the push-up and the jump. Burpees work well in short intervals.
Step by step
- Stand, then squat down and place your hands on the floor.
- Jump or step your feet back into a straight plank.
- Optional: do a push-up (or lower your chest to the floor).
- Jump or step your feet back towards your hands.
- Stand and jump, reaching overhead. Land softly and go straight into the next rep.
Scale it to you
| Version | Who it suits |
|---|---|
| Step-back burpee, no push-up, no jump | Beginners, heavier people, sore knees or wrists |
| Standard burpee (no push-up) | Most people |
| Burpee with push-up | Once you can do 10 solid push-ups |
| Burpee over a line or low box | Advanced conditioning |
Using burpees in a workout
Try 30 seconds of burpees then 30 to 60 seconds of rest, for 6 to 10 rounds, two or three times a week. Keep the quality high and stop when your plank starts to sag. Stop if you feel sharp or joint pain, and get a qualified coach or physiotherapist to check your technique if you are unsure.
Frequently asked questions
Are burpees good for fat loss?
They burn energy quickly and build fitness, but fat loss depends mostly on your overall food intake and total activity.
Why do my wrists hurt?
Spread your fingers, keep your hands under your shoulders, or hold dumbbells (hex dumbbells that will not roll) to keep your wrists straighter.