How To Do & Muscles Worked


Burpees are a cardiovascular exercise that work the entire body. They combine a squat, a plank, and a jump so they’re challenging. However, they’re great practice for getting up off the floor and for quick transitions from one position to the next.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Burpees

Exercise Type

Bodyweight icon

How to do burpees Properly

Step by Step Guide

Begin standing with the feet hip distance apart and arms at your side.

Quickly assume a high plank position on your hands and feet with your spine in a straight line from head-to-toe.

Then, quickly hop your feet underneath you and assume the bottom of a squat position with your hands in front of your shoulders with the palms facing forward.

Next, jump straight up as high as you can while reaching both arms overhead.

Once you land back down onto your feet, repeat the combination. Repeat for the desired repetitions.

Common Mistakes

A common mistake is being sloppy with these and just going through the motion instead of having a strong mind-muscle connection. As you jump, jump with power! As you squat down and pop out into a plank, do some with power. And in that plank have the body in a straight line from head to toes while engaging your core - avoiding any arching in the back.


Animation of how to do Burpees