Burpees

How to Do Burpees

1. Stand with feet shoulder-width apart
2. Drop into a squat and place hands on the floor
3. Jump your feet back into a plank position
4. Perform a push-up (optional for increased difficulty)
5. Jump your feet forward to your hands
6. Explosively jump up with arms overhead

Form Tips

• Land softly on the balls of your feet when jumping
• Keep your core engaged throughout the entire movement
• Maintain a flat back during the plank phase
• Use a controlled pace until you build stamina
• Breathe rhythmically with each phase

Common Mistakes to Avoid

• Collapsing into the plank instead of maintaining form
• Not jumping feet far enough back or forward
• Landing with locked knees on the jump
• Skipping the push-up and losing the benefit
• Going too fast and losing form completely

Benefits of Burpees

• Full body conditioning in a single exercise
• Extremely high calorie burn per minute
• No equipment required
• Improves cardiovascular endurance rapidly
• Builds explosive power and agility

Variations

Alternatives to Burpees

10 movements that train the same primary muscles, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Bench Press

   The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.

   intermediate Barbell
2. 2

   Push-Ups

   The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.

   beginner No Equipment AI tracked
3. 3

   Landmine Linear Jammer

   An intermediate compound strength exercise that works the shoulders, using a barbell.

   intermediate Barbell
4. 4

   Bodyweight Flyes

   An intermediate isolation strength exercise that works the chest, using an E-Z curl bar.

   intermediate E-Z Curl Bar
5. 5

   Clean and Press

   An intermediate compound strength exercise that works the shoulders, using a barbell.

   intermediate Barbell
6. 6

   Kettlebell Turkish Get-Up (Lunge style)

   An intermediate compound strength exercise that works the shoulders, using a kettlebell.

   intermediate Kettlebell
7. 7

   Kettlebell Turkish Get-Up (Squat style)

   An intermediate compound strength exercise that works the shoulders, using a kettlebell.

   intermediate Kettlebell
8. 8

   Suspended Fallout

   An intermediate isolation strength exercise that works the abs.

   intermediate Not specified
9. 9

   Ab Roller

   An intermediate compound strength exercise that works the abs.

   intermediate Not specified
10. 10

    Advanced Kettlebell Windmill

    An intermediate isolation strength exercise that works the abs, using a kettlebell.

    intermediate Kettlebell