Learn how to do burpees with perfect form, avoid common mistakes, and discover the best variations to improve conditioning and full-body athletic performance.
Burpees are one of the most effective bodyweight exercises for developing endurance, explosive power, and full-body conditioning. Whether you are training for military fitness tests, fat loss, or athletic performance, mastering burpees is essential.
What Are Burpees?
Burpees are a full-body bodyweight exercise that combines a squat, plank, and explosive jump into one continuous movement.
This exercise challenges strength, endurance, coordination, and cardiovascular fitness simultaneously.
Burpees are commonly used in:
- Military fitness training
- HIIT workouts
- Athletic conditioning programs
- Fat-loss training
Unlike isolated exercises, burpees train the entire body while improving conditioning.
Benefits of Burpees
Burpees are one of the most powerful conditioning exercises you can perform.
Benefits include:
• Improves cardiovascular endurance
• Burns calories effectively
• Builds full-body strength and coordination
• Enhances explosive power
• Improves athletic conditioning
• Essential for military and tactical fitness
Few exercises challenge both strength and endurance as effectively as burpees.
Muscles Worked in Burpees
Burpees activate multiple muscle groups throughout the body.
Primary Muscles
• Quadriceps
• Chest (Pectorals)
• Core Muscles
Secondary Muscles
• Glutes
• Hamstrings
• Shoulders (Deltoids)
• Triceps
• Calves
This makes burpees one of the best full-body exercises for athletic conditioning.
How to Do Burpees (Step-by-Step)
Step 1: Stand Tall
Stand upright with your feet shoulder-width apart.
• Core engaged
• Chest upright
• Arms relaxed at your sides
Tip: Stay balanced and controlled before starting the movement.
Step 2: Lower Into a Squat
Bend your knees and hips to lower into a squat position.
• Keep chest up
• Place your hands on the ground in front of you
Step 3: Kick Your Feet Back
Jump or step your feet backward into a plank position.
• Body in a straight line
• Core tight
• Hands under shoulders
Step 4: Return to the Squat Position
Jump or step your feet back toward your hands.
• Maintain balance
• Keep movement controlled
Step 5: Explode Upward
Jump upward explosively while reaching your arms overhead.
• Land softly
• Immediately prepare for the next rep
Burpees Form Checklist
Use this checklist to ensure proper form:
Keep your core engaged
Maintain a straight plank position
Land softly after each jump
Control each phase of the movement
Use full range of motion
Perfect form improves performance and reduces injury risk.
Common Burpees Mistakes
Poor Plank Position
Problem: Causes lower back strain.
Fix: Keep your body in a straight line during the plank phase.
Rushing the Movement
Problem: Reduces control and effectiveness.
Fix: Focus on proper form before increasing speed.
Hard Landings
Problem: Increases joint stress.
Fix: Land softly with bent knees.
Incomplete Range of Motion
Problem: Limits effectiveness.
Fix: Fully extend during the jump and maintain proper squat depth.
Letting Hips Sag
Problem: Reduces core stability.
Fix: Keep your abs tight throughout the movement.
Burpees Variations
Once you master basic burpees, these variations can increase intensity and effectiveness.
Half Burpees (Beginner Variation)
An easier version for beginners.
How to Do Half Burpees
• Remove the jump at the top
• Step feet back instead of jumping
• Focus on movement control
Push-Up Burpees
Adds upper-body strength training.
How to Do Push-Up Burpees
• Perform a push-up in the plank position
• Return to standing and jump upward
• Maintain proper form throughout
Explosive Burpees
Improves power and conditioning.
How to Do Explosive Burpees
• Jump higher during the top phase
• Move explosively while maintaining control
• Land softly
Broad Jump Burpees
Builds athletic explosiveness.
How to Do Broad Jump Burpees
• Perform a standard burpee
• Instead of jumping vertically, jump forward
• Reset and repeat
Final Thoughts
Burpees are one of the most effective full-body conditioning exercises you can master.
They build:
• Cardiovascular endurance
• Full-body strength
• Explosive power
• Coordination and agility
• Mental toughness
Progress may feel difficult at first, especially during high-rep sets. However, with consistent training and proper form, your conditioning and endurance will improve rapidly. Learn more about Conditioning Exercises Here.
Focus on control before speed.
A warrior pushes through fatigue — without sacrificing form.
Burpees FAQ
Q1: How many burpees should beginners do?
Beginners can start with 5–10 reps per set and gradually increase volume as conditioning improves.
Q2: Are burpees good for fat loss?
Yes, burpees burn a high number of calories and are highly effective for improving conditioning and fat loss.
Q3: How often should I do burpees?
You can train burpees 2–5 times per week, depending on workout intensity and recovery.