Updated: September 24, 2025
Benefits of Burpees: Form, Variations, and How to Program Them
TL;DR
Burpees are a full-body, no-equipment move that train cardio conditioning, core stability, and total-body power in one shot. They’re easy to scale (step-backs, incline, push-up/no push-up, jump/no jump) and slot well into fat-loss or conditioning blocks. Keep reps crisp, land softly, and choose the variation that matches your current fitness so you get the benefit without the joint stress.
Table of contents
- Top benefits
- Muscles worked
- Step-by-step form
- Variations (regressions & progressions)
- How to program burpees
- Common mistakes to avoid
- Safety notes & who should modify
- Readers also ask
- FAQs
Helpful reads: How many calories should I burn a day exercising? · Beginner barbell workouts for women · Muscle-building mistakes to avoid
Top benefits
- Time efficiency: One movement hits upper body, core, and lower body while driving heart rate up.
- Conditioning you can scale: Adjust rep speed, volume, and impact (step-back vs. jump) to meet your level.
- No equipment, anywhere: Perfect for travel days and short sessions.
- Athletic carryover: Teaches bracing, fast transitions, and coordinated total-body power.
Muscles worked
Primary: quads, glutes, chest, shoulders, triceps, core. Assist: calves, lats (as you brace), hip flexors.
Step-by-step form
- Stand tall, feet about hip-width. Brace your core.
- Hinge/squat down, hands under shoulders (not far forward).
- Step or jump feet back to a solid plank (ribs down, glutes lightly squeezed).
- (Optional) Perform a strict push-up with elbows ~45° from ribs.
- Step or jump feet back under hips, keep heels down as you rise.
- Stand or add a vertical jump, landing softly with knees tracking over toes.
Variations (regressions & progressions)
- No-push-up burpee: Plank only, then stand/jump.
- Incline burpee: Hands on a bench/box to reduce wrist/shoulder load.
- Step-back burpee: Lower impact—step to plank and back in.
- Half burpee (sprawl): From plank, jump feet in and out—no stand.
- Burpee to target: Add a touch to a low overhead mark to standardize jump height.
- Burpee + row or hop: Pair with a dumbbell row in plank or a lateral hop for agility.
How to program burpees
Pick one intent per session (quality reps > racing the clock). Examples:
- Beginner EMOM 10’: 5–7 burpees (step-back, no push-up) each minute; walk the rest.
- Fat-loss finisher (8–12’): 30s burpees, 30s walk × 8–12 rounds. Keep a pace you can repeat.
- Conditioning ladder: 2-4-6-8-10 burpees, walk 60–90s between rungs; repeat for 2–3 ladders.
- Strength day accessory: After squats/deads, 3×8 controlled burpees (no jump) to keep HR up without frying legs.
Dial your nutrition to match training: explore our healthy meal plans, the Weight Loss Meal Plan, or build your own for consistent protein and calories.
Common mistakes to avoid
- Worming the push-up: Keep ribs tucked; move as one plank.
- Heels lifted on the stand: Land with feet under hips, drive through heels to protect knees.
- Arched low back in plank: Squeeze glutes lightly and exhale to set ribs.
- Volume creep: Drop reps or impact if form slips—quality first.
Safety notes & who should modify
- If you have wrist, shoulder, knee, or low-back pain, choose an incline or step-back version and skip the jump.
- Pregnant/postpartum athletes: prioritize pressure management and core symptoms—use incline or half burpees.
- New to training? Start with 2–3 sets of 6–8 reps, 2–3×/week. Rest days matter.
Educational only—talk with your healthcare professional if you have injuries or conditions.
Readers also ask
Are burpees good for fat loss?
They’re a tool—use them to drive heart rate and training density, then let nutrition create the calorie deficit. See this guide.
How many burpees should I do?
For most, 30–80 total quality reps/session is plenty, depending on variation and conditioning.
What can I do instead of burpees?
Try squat-thrusts (no push-up/jump), kettlebell swings, or rowing intervals—then strength work like these beginner barbell moves.
Do burpees build muscle?
They’re better for conditioning. Pair them with progressive strength work and avoid these common mistakes.
FAQs
How often should I do burpees?
2–3×/week is enough for most. Rotate variations and keep at least one day between hard sessions.
Is jumping required?
No. Step-back and no-jump versions deliver most of the benefit with less impact.
Where should burpees go in a workout?
After your main strength lift or as a short finisher. Avoid doing them so hard that they degrade your heavy lifts.
Related reads: Beginner barbell workouts · Calories to burn exercising · Breakfast ideas for weight loss
