How to do the Burpee
Burpee is an intermediate multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Burpee demonstration · © GymiaFit
Burpee at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Shoulders, Chest
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Burpee step by step
- 1Start in a standing position with your feet shoulder-width apart.
- 2Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- 3Kick your feet back into a push-up position.
- 4Perform a push-up, keeping your body in a straight line.
- 5Jump your feet back into the squat position.
- 6Jump up explosively, reaching your arms overhead.
- 7Land softly and immediately lower back into a squat position to begin the next repetition.
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Burpee — questions
What muscles does the Burpee work?
The Burpee primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Calves, Shoulders, Chest as secondary movers.
What equipment do I need for the Burpee?
None — the Burpee uses your bodyweight only, so it works at home with nothing but floor space.
Is the Burpee suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Burpee?
Jack Burpee, Mountain Climber, Semi Squat Jump (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Burpee demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.