How to Do a Burpee Properly

Are you looking for a full-body workout that targets multiple muscle groups? Look no further than the burpee. This exercise is a staple in many fitness routines, as it is both challenging and effective. However, performing a burpee with improper form can lead to injury and negate the benefits of the exercise. In this article, we will cover how to do a burpee step by step, as well as variations and tips to ensure you are getting the most out of your workout.

What is a burpee?

Before we dive into the specifics of proper form, let’s first define what a burpee is. A burpee is a full-body exercise that involves a series of movements: a squat, a plank, a push-up, a squat jump, and a repeat. It is a high-intensity exercise that can be performed anywhere, as it requires no equipment.

How to do a burpee properly: Step-by-step guide

Step 1: Start in a standing position

Begin by standing with your feet shoulder-width apart, and your arms at your sides.

Step 2: Squat down and place your hands on the floor

Squat down and place your hands on the floor in front of you, just outside your feet. Your hands should be shoulder-width apart.

Step 3: Jump back into a plank position

How to do a burpee properly: jump back into plank position

Jump both feet back, landing in a plank position with your arms extended. Your body should form a straight line from your head to your heels, and your core should be engaged.

Step 4: Perform a push-up

Perform a push-up by lowering your body to the floor, keeping your elbows close to your body. Push back up to the plank position.

Step 5: Jump your feet back towards your hands

Jump both feet back towards your hands, landing in the same position as step 2.

Step 6: Jump up off the ground as high as you can

How to do a burpee properly: jump off the ground

Jump up, extending your legs off of the ground. You can lift your arms above your head for extra power or they can rest on your side. Your body should be fully extended.

Step 7: Repeat

Repeat steps 2-6 for the desired number of repetitions.

Tips for proper form

how to do a burpee

Here are some additional tips to keep in mind when performing burpees to ensure you are doing them correctly and safely.

  • Keep your core engaged throughout the exercise.
  • Land softly when jumping both back and up.
  • Keep your weight on your heels during the squat position.
  • Keep your elbows close to your body during the push-up.
  • Ensure your body is in a straight line during the plank position.

It’s important to note that not everyone will be able to do a burpee right away. It also helps if you practice is slowly, step by step before you try the full on jumps. It can be easier to injury yourself when you jump in without practice. You can also modify the burpee by taking out the jump at the end or resting your knees on the ground for a modified push up.

Burpee variations

There are several variations of the burpee that can add variety to your workout routine. We recommend practicing your burpees on at least 10 separate occasions before you work in these add ons. Once you’ve mastered the correct form of a regular burpee, you can move onto these variations to make it extra challenging and toning.

Burpee with a jump squat: Instead of simply jumping up, add a jump squat after the jump. This will target your glutes and quads even more.

Burpee with a tuck jump: Add a tuck jump after the jump, bringing your knees to your chest. This will work your abs and improve your explosive power.

Burpee with a dumbbell or kettlebell: Hold a dumbbell or kettlebell in each hand during the exercise to add resistance and increase the difficulty.

Benefits of burpees?

Burpees are a great exercise because they target multiple muscle groups at once. The move itself is high-intensity so it will get your heart rate up in addition to toning the muscles you’re looking for. Here are some additional benefits:

Builds strength and endurance: The multiple movements involved in a burpee work your entire body and improve overall strength and endurance.

Burns calories: The high-intensity nature of burpees burns a significant amount of calories, making them an effective exercise for weight loss.

Increases cardiovascular fitness: Burpees get your heart rate up, improving cardiovascular fitness and overall health.

Also Read: 10 Best Adjustable Kettlebells and How to Use Them at the Gym

How many burpees should I do?

You should only do however many burpees you can comfortably perform with proper form. Then, you can gradually increase the number of repetitions as you improve. Aim to challenge yourself, but avoid overexerting and causing injury.

Can I do burpees every day?

It’s important to give your muscles time to rest and recover, so it’s not recommended to do burpees every day. Incorporate them into your routine a few times a week, and alternate with other exercises to avoid overuse and prevent injury.

What are some common mistakes to avoid while doing burpees?

Common mistakes include arching your back, letting your knees collapse inward, and not fully extending your arms and legs. It’s important to maintain proper form to prevent injury and maximize the benefits of the exercise.


A burpee is a challenging yet effective exercise that should be a part of any fitness routine. By following the proper form and incorporating variations, you can target multiple muscle groups, improve strength and endurance, and increase cardiovascular fitness. Remember to start with proper form, and gradually increase the number of repetitions as you improve.

Now that you know how to do a burpee properly, it’s time to add it to your fitness routine and reap the benefits of this full-body exercise.