1 / 6Burpee
A full-body move that joins a squat, a plank, a push-up and a jump. Few exercises raise your heart rate as fast, and you need nothing but a little floor space.
Full bodyCardio
- Level
- Intermediate
- Equipment
- Bodyweight
- Main muscle
- Full body
- Also works
- Cardio
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Stand with feet shoulder width apart.
- 2Drop into a squat and place your hands on the floor.
- 3Jump your feet back into a plank, then jump them back in.
- 4Jump up explosively with your arms overhead.
Common mistakes
- Letting the hips sag when you kick back into the plank
- Landing the jump on stiff, straight legs
- Rushing so fast that every rep gets sloppy
Tips
- Keep your stomach tight in the plank so your back stays flat
- Land softly on the balls of your feet with knees bent
- Too hard? Step back and forward instead of jumping, and skip the push-up
Questions
How many burpees should a beginner do?
Try 3 sets of 5 to 8 with a minute of rest. Add a rep or two each week as long as your form stays clean.
Are burpees good for losing fat?
They burn a lot of energy in little time, which helps. Fat loss still depends mostly on what you eat across the whole day.
Your weekly plan, free
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