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The Burpee is one of the most effective total-body exercises you can incorporate into your workout routine. It combines strength training, cardiovascular endurance, and bodyweight movements, making it a fantastic choice for burning calories and building muscle. This highly functional exercise targets multiple muscle groups, including your arms, chest, core, glutes, and legs. The Burpee starts in a standing position and typically involves dropping to a plank position, performing a push-up, jumping your feet back in, and explosively jumping up with your arms extended overhead. It is a dynamic exercise that engages your entire body, elevates your heart rate, and improves your overall conditioning. Due to its intensity, the Burpee allows you to maximize calorie burn in a short amount of time. It is often incorporated into high-intensity interval training (HIIT) workouts, assisting in building cardiovascular endurance and promoting fat loss. The exercise can be modified to suit various fitness levels, making it accessible to beginners and challenging for advanced athletes. When performed correctly and with proper form, the Burpee can help improve strength, power, and agility. It also boosts your metabolism, increases muscular endurance, and contributes to improved overall fitness. However, it is important to remember that technique and safety are paramount while performing this exercise to prevent injury and achieve optimal results.


  • 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, landing softly in a push-up position.
  • Perform a push-up, keeping your body in a straight line.
  • Jump your feet back towards your hands, returning to the squat position.
  • From the squat position, jump up explosively into the air, reaching your arms overhead.
  • Land softly and immediately lower back into the squat position to begin the next repetition.

Tips & Tricks

  • Engage your core throughout the entire movement.
  • Keep your wrists straight and aligned with your shoulders.
  • Land softly on your feet to minimize impact.
  • Focus on maintaining good form rather than speed.
  • Take breaks and listen to your body if you feel fatigued.
  • Gradually increase the number of repetitions you do over time.
  • Try variations like adding a push-up or a jump for added intensity.
  • Make sure to warm up before performing burpees to prevent injury.
  • Incorporate burpees into a full-body workout routine for maximum benefits.
  • Stay hydrated and fuel your body with proper nutrition to support your workouts.

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