The Burpee is an incredibly effective full-body exercise that combines strength training, cardio, and agility. This dynamic movement targets multiple muscle groups, including the chest, shoulders, arms, core, glutes, and legs, making it a staple in many workout routines. While often dreaded for its intensity, the Burpee offers numerous benefits for those looking to improve their fitness levels and burn calories. The Burpee starts in a standing position and involves dropping down to a squat, kicking the legs back into a plank position, performing a push-up, jumping the legs back up into a squat, and explosively jumping up with arms extended overhead. This exercise engages the muscles while also elevating the heart rate, leading to an effective calorie burn. It helps to improve cardiovascular endurance, build strength and power, increase explosiveness, and enhance overall body coordination. Additionally, because the Burpee is a compound exercise, it stimulates multiple muscle groups simultaneously, leading to improved muscular endurance and increased calorie expenditure. It also promotes better mobility and flexibility, especially in the hips, shoulders, and spine. Incorporating Burpees into your fitness routine can also help to enhance athletic performance and boost metabolism, resulting in continued calorie burn even after the workout is complete. However, it's important to ensure proper form and technique to avoid injury. Gradually incorporating Burpees into your workout routine and modifying the movement as needed can help you build strength and stamina over time. Remember to listen to your body, take breaks if needed, and always prioritize maintaining good form. The Burpee may be challenging, but the benefits it offers make it a worthwhile addition to any exercise program.


  • Start in a standing position with your feet shoulder-width apart.
  • Lower your body into a squat position, placing your hands on the floor in front of you.
  • Kick your feet back behind you, landing in a push-up position.
  • Perform a push-up by lowering your chest to the floor, then pressing back up.
  • Jump your feet forward, landing in a squat position.
  • Jump up explosively, extending your arms overhead.
  • Land softly and immediately lower back into a squat to begin the next repetition.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core muscles for stability and control.
  • Focus on your breathing to enhance performance and endurance.
  • Start with a modified version if you are a beginner and gradually progress to the full burpee.
  • Ensure proper warm-up and cool-down before and after performing burpees.
  • Incorporate burpees into a well-rounded workout routine for overall fitness benefits.
  • Listen to your body and take breaks when needed to prevent excessive fatigue.
  • Gradually increase the intensity and volume of burpees to challenge yourself and progress.
  • Fuel your body with nutritious meals and stay hydrated to support energy levels and recovery.
  • Consult with a professional fitness trainer to ensure proper technique and avoid injuries.


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