Burpee – How To, And 11 Best Variations That Help Build Strong Muscles

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The Ultimate Guide to Perfecting Your Burpee

A burpee is a full-body exercise used in strength training and aerobic conditioning.
Named after Royal H. Burpee, an American physiologist who developed it in the 1930s, the exercise was originally a fitness test for agility and coordination. Its simplicity and effectiveness have made it a staple in various fitness programs, military training, and sports conditioning.

The burpee exercise can enhance strength and cardiovascular fitness. Many fitness regimens hold it in high esteem due to its incredible efficiency.

The exercise often forms part of high-intensity interval training (HIIT). They are also a staple in military conditioning, cross-training programs, and boot camp workouts due to their effectiveness and the minimal required equipment.

Additionally, they are versatile, making them easy to modify to suit different fitness levels or focus on specific fitness goals.

Despite its benefits, burpee workouts are often challenging, making them a test of physical endurance and mental resilience.

Burpee Target Muscles

The burpee is a dynamic exercise that targets several major muscle groups.

• Chest (Pectorals)
  The push-up phase of the exercise primarily works the chest muscles.
• Arms (Triceps and Biceps)
  You engage the arm muscles during the push-up and when propelling your body back to a standing position.
• Shoulders (Deltoids)
  You actively use the shoulders during the push-up. The deltoids also help stabilize your body throughout the movement.
• Core (Abdominals and Lower Back)
  The core muscles are crucial for stabilizing your body during the quick transitions in a burpee.
• Quadriceps
  You work these as you move from standing to a squat and back.
• Glutes and Hamstrings
  You engage these muscles when lifting and lowering your body during the squat and jump phases.
• Calves
  You use the calves during the jump phase for explosive movement.

How to do the Burpee with Proper Form

Performing the exercise properly and correctly is essential for maximizing its fitness benefits and minimizing the risk of injury.

Follow the steps below to do the exercise with proper form.

Start in a Standing Position

• Stand with your feet at shoulder-width.

Move into a Squat

• Bend at both the hips and knees to lower your body into a squat position.
• Place your hands on the floor directly before your feet.

Jump Back into a Plank

• Kick your feet back quickly to end up in a plank position.
• Ensure your body is straight from your head to your heels.
• Keep your hands flat on the floor, directly under your shoulders.
• Perform a Push-Up. It is optional, but it enhances the exercise
• Bend your elbows to lower your chest to the floor.
• Push back up to return to the plank position.

Return to the Squat Position

• Jump your feet back toward your hands, landing softly in the squat position.

Explode Up into a Jump

• Explode upward into a jump from the squat position.
• Reach your arms overhead to help propel your body upward.
• Land softly back on your feet to the initial standing position.

Repeat

• Continue repeating this sequence for the desired number of repetitions or duration.

Burpee Recommended Reps and Sets

The recommended repetitions and sets for burpees can vary significantly based on your fitness level, goals, and how they fit into your overall workout routine.

Beginners

• Reps: 5-10 reps per set
• Sets: 2-3 sets

Begin with a few reps to ensure proper form and gradually increase them as you become more comfortable with the movement.

Intermediate

• Reps: 10-15 reps per set
• Sets: 3-4 sets

You can increase the reps and sets as you gain strength and endurance.

Advanced

• Reps: 15-20 reps per set
• Sets: 4-5 sets

Advanced exercisers may perform more reps and sets and include variations to increase intensity.

Burpee Programming

Effectively programming burpees into a fitness regimen requires various considerations, including the structure of the workout program, your fitness goals, and how it complements other exercises.

The following is a comprehensive guide to integrating them into different workouts.

General Fitness Programs

You can use burpees to improve strength and cardiovascular endurance. You might include them 2-3 times weekly, focusing on moderate repetitions and sets to maintain balance with other fitness components.

Example Routine

• Monday: Full body strength training, including 3 sets of 10 burpees
• Wednesday: Cardio and agility drills, integrating bursts of 10-15 burpees in intervals
• Friday: Mixed circuit training with burpees, jump rope, squats, and push-ups

Weight Loss Programs

Burpees are excellent for burning calories and boosting metabolism. You can incorporate them in high-intensity interval training (HIIT) sessions, helping with fat loss.

Example HIIT Session

• Workout: 30 seconds of burpees, 30 seconds of rest, repeated 8-10 times
• Frequency: 3-4 times per week

Strength and Conditioning Programs

Athletes or those focusing on building strength and endurance can modify the into a more challenging workout by adding elements like weights and push-ups or increasing the speed of the movement.

Example Athletic Conditioning

• Routine: 5 sets of 15 burpees with a push-up and tuck jump, integrated into a routine with weight training and plyometrics
• Frequency: 2-3 times per week as part of a varied workout plan

Circuit Training

Burpees fit well into circuit training. They provide a high-intensity aerobic challenge that strengthens multiple muscle groups.

Example Circuit

• Station 1: Burpees for 1 minute.
• Station 2: Dumbbell rows.
• Station 3: Jump rope.
• Station 4: Planks.

• Duration: Repeat the circuit 3-4 times with minimal rest between stations

Beginner Programs

Beginners should start slowly with the exercises to build up skill and endurance, focusing on proper form and technique before adding speed or intensity.

Beginner Progression

• Week 1-2: 2 sets of 5-8 reps
• Week 3-4: Increase to 3 sets of 10 reps
• Frequency: Twice per week.

Recovery and Active Rest Days

A few burpees are beneficial even on lighter workout days. They help keep the body active, promoting recovery and maintaining a routine.

Active Rest Day

• Light Activity: 2 sets of 5 burpees with a slower execution to keep muscles engaged without overstressing

Tips and Best Practices for Burpee

Consider these tips and best practices to help you get the most out of burpees and ensure safety and effectiveness.

Start with Warm-Up

Always begin with a proper warm-up to prepare your muscles and joints for the intense activity that the exercise demands.

A mix of dynamic stretches and light cardio, such as jogging or jumping jacks, can help prevent injuries.

Focus on Form

• Keep your core engaged throughout the movement to stabilize your body.
• Ensure your back is flat during the plank and push-up phases to avoid straining your lower back.
• Place your hands firmly on the floor under your shoulders during the plank.
• Land softly on your feet after the jump to protect your joints.

Pace Yourself

Start slowly to understand and perform each movement correctly. You can increase the speed and intensity of your burpees when you are comfortable.

Beginners should do fewer reps correctly than more reps poorly.

Use Modifications

Consider modifications if you find standard burpees too challenging.

• Step Back Instead of Jumping: Step back one foot at a time instead of jumping back into the plank.
• Skip the Push-Up: Omit the push-up if it is too challenging and focus on the squat, plank, and jump movements.
• No Jump: Stand up instead of jumping at the end if the impact is too much for your joints

Breathing

Proper breathing helps power your movements and maintain rhythm.

Inhale as you squat and place your hands on the floor.
Exhale as you push back up from the plank or perform the push-up.

Progress Incrementally

Gradually increase the reps and sets as your fitness level improves. Adding variations can also keep the exercise challenging.

Integrate Properly

Burpees are high-impact and can put lots of stress on your body.

Integrate them into your regimen in a way that balances aerobic, strength, and recovery activities.
Avoid exercising daily; give your body time to recover, especially after intense sessions.

Cool Down and Stretch

Cool down with light activity and static stretches after a workout, including burpees. That helps muscles to recover and reduces soreness.

Listen to Your Body

Pay attention to your body’s signals. Take a break or adjust your technique if you feel excessive pain or fatigue.

Consistent discomfort might indicate poor form or an underlying issue that needs addressing.

Stay Hydrated and Fueled

Maintain hydration and give your body the necessary nutrients to perform and recover effectively from intense workouts like burpees.

Burpee Common Mistakes and How to Correct or Avoid Them

Burpees are high-intensity exercises that require coordination and strength, making them prone to mistakes.

Sagging or Arching Back

• Mistake: Letting your hips sag or arch the back during the plank or push-up phase can strain the lower back
• Correction: Engage your core throughout the exercise. Think of pulling your belly button toward your spine to keep your body straight from head to heels.

Flaring Elbows in Push-Up

• Mistake: Flaring your elbows wide to the sides puts unnecessary stress on your shoulders
• Correction: Keep your elbows at about a 45-degree angle from your body during the push-up phase to protect your shoulders and engage your triceps and chest more effectively

Incorrect Foot Placement

• Mistake: Jumping the feet too close to your hands or too far away can compromise the squat posture and efficiency of movement
• Correction: When jumping your feet back to your hands, aim to land them just outside your hands. Ensure you are in a proper squat position. That sets you up effectively for a powerful jump.

Skipping the Squat

• Mistake: Skipping the squat phase and bending over to place your hands on the floor can stress your lower back
• Correction: Ensure you perform a full squat when lowering your body to the floor, and before jumping. That protects your back and also engages the correct muscles.

Landing Hard on the Feet

• Mistake: Landing hard on the feet during the jump phase can cause joint discomfort and long-term injury
• Correction: Focus on landing softly on your feet by bending your knees as you land. That absorbs the impact and protects your joints.

Rushing Through Reps

• Mistake: Performing burpees too quickly can lead to poor form and decreased effectiveness
• Correction: Slow each movement down to ensure proper form. It is better to perform fewer reps correctly than many reps incorrectly.

Inconsistent Breathing

• Mistake: Holding your breath during burpees can decrease performance and lead to quicker fatigue
• Correction: Maintain a consistent breathing pattern. Inhale during less intensive parts of the movement, like going into the squat, and exhale during exertion, like pushing up from the plank.

Not Using Full Range of Motion

• Mistake: Not fully extending during the plank or not jumping high enough during the jump phase reduces the exercise’s effectiveness
• Correction: Ensure you extend fully into a plank and use an explosive jump to maximize the workout intensity

Burpee Benefits

Burpees are a highly efficient, full-body exercise that offers numerous benefits.

• Full-Body Workout
  Burpees engage several muscles. This comprehensive engagement makes them an effective standalone exercise that can deliver a quick and intense workout.
• Increased Cardiovascular Endurance
  Due to their high-intensity nature, Performing burpees can significantly boost your heart rate, helping to improve cardiovascular health and endurance.
  That makes them a valuable component of any cardiovascular training program.
• Enhanced Strength
  Regularly performing the exercise helps to build strength because it involves bodyweight resistance training.
  The various components of the exercise help build upper and lower body strength.
• Calorie Burning
  Burpees are excellent for burning calories, aiding in weight loss and body fat reduction.
  Their intense nature means they consume lots of energy, helping to create a calorie deficit more efficiently than many other exercises.
• Improved Coordination and Agility
  The dynamic movements involved in a burpee require and enhance coordination and agility. Regular practice can improve motor performance and balance.
• Boost in Metabolic Rate
  The intensity of burpees helps boost your metabolism, which helps burn more calories during the workout and increases post-exercise oxygen consumption (EPOC).
  That means you continue to burn calories even after the workout is over.
• Versatility and Accessibility
  You can perform burpees anywhere without any equipment, making them a highly accessible exercise for various fitness levels. You can modify them to increase or decrease intensity, making them suitable for beginners and advanced athletes.
• Mental Benefits
  Burpees are challenging. Completing sets can boost mental toughness, endurance, and persistence.
  That mental resilience can translate into other areas of life, including improved focus and stress management.
• Time Efficiency
  Burpees are intensive exercises. Thus, they can reduce the required time to achieve effective workouts. They are ideal for HIIT sessions or when you have limited time but need a high-impact workout.

Burpee Limitations

Burpees are a highly effective exercise for overall fitness but have limitations. That may affect their suitability for everyone.

• High Impact Nature
  Burpees are high-impact exercises that can affect the joints, particularly the knees, hips, and lower back.
  That can make them less suitable for those with joint issues, arthritis, or those recovering from injury.
• Intensity and Difficulty
  Beginners or those not accustomed to high-intensity workouts may find the intensity of burpees daunting.
  That can lead to discouragement or avoidance of the exercise, especially if it initially feels too challenging.
• Risk of Injury
  There’s a higher risk of injury due to the complex movements involved.
  Common issues include strain from improper form during the squat, plank, or jump phases and potential back injuries from inadequate core engagement.
• Requires Good Technique
  Burpees require a combination of strength, flexibility, and coordination.
  Poor technique can reduce the effectiveness of the exercise but increase the risk of injury.
  Beginners may struggle to perform them correctly without guided instruction.
• Cardiovascular Demand
  The cardiovascular demand of burpees is high, which might overwhelm those with pre-existing heart conditions or those new to exercise.
  It is essential to build up cardiovascular endurance gradually before incorporating high volumes of burpees.

Addressing Limitations

To mitigate the limitations,

• Start Slowly: Build up gradually, starting with modified versions if necessary.
• Focus on Form: Prioritize proper technique over speed or quantity
• Incorporate Alternatives: Mix in other exercises to achieve a balanced workout and reduce monotony.
• Listen to Your Body: Adjust frequency and intensity based on individual fitness levels and health conditions.

Burpee Variations

Burpees are versatile exercises with several variations that you can introduce into your training to target different muscle groups or add variety to your workout.

Half Burpee

A Half Burpee, also known as a “no push-up burpee,” is a variation that omits the push-up phase.

The version focuses more on the cardiovascular and lower body elements, reducing the upper body strain that comes with the push-up.

It is an excellent option for those who want to decrease joint stress or build up their upper body strength.

Steps to follow

• Begin with your feet at shoulder-width.
• Quickly squat and place your hands on the floor before you.
• Kick your feet back into a plank position from the squat. Your body should form a straight line from your head to your heels.
• Instead of performing a push-up, immediately return your feet to your hands and return to the squat position.
• Explosively jump up into the air, reaching your arms overhead.
• Land softly and immediately move into the next repetition.

Full Burpee with Push-up

A Full Burpee with Push-up, often referred to simply as a Full Burpee, is a comprehensive variation that includes a push-up during the plank phase of the exercise.

The push-up addition enhances the intensity and effectiveness by incorporating significant upper-body work into the core and lower-body components.

Steps to follow

• Stand with your feet at shoulder-width.
• Lower into a squat and place your hands on the floor before your feet.
• Kick your feet back to get into a full plank position with your body straight from head to heels.
• Bend your elbows to lower your body until your chest nearly touches the floor, then push back up to the plank position.
• Jump your feet back toward your hands, landing softly in a squat.
• Leap upward from the squat, extending your entire body and reaching your arms overhead.
• Land back into a squat to cushion the impact and repeat the sequence for the desired number of repetitions.

Burpee Box Jump

The Burpee Box Jump is an advanced variation incorporating a box jump at the end of the movement. That significantly increases the intensity and complexity, adding a plyometric challenge that targets explosive power and coordination.

Steps to follow

• Stand with your feet at shoulder-width, facing a sturdy or plyo box or platform.
• Lower into a squat and place your hands on the floor before your feet.
• Kick your feet back to get into a full plank pose.
• For an even more intense workout, add a push-up by lowering your chest to the floor and pressing back up to the plank position.
• Jump your feet back toward your hands, landing softly in a squat.
• From the squat, explosively jump onto the box. Ensure you drive through your legs and swing your arms to aid the momentum.
• Step down from the box one foot at a time to safely return to the starting position in front of the box.
• Continue for the desired number of repetitions.

Burpee with Jump Over

The Burpee with Jump Over is a dynamic variation incorporating a lateral jump over an obstacle.

That adds an extra element of agility and coordination to the exercise, making it useful for athletes or anyone looking to enhance their explosive power and cardiovascular endurance.

Steps to follow

• Stand beside an obstacle that is safe to jump over, such as a low hurdle, cone, or a barbell placed on the floor.
• Lower into a squat and place your hands on the floor.
• Kick your feet back into a plank position.
• Add a push-up by lowering your chest to the floor and pressing back up to the plank position for an increased challenge.
• Jump your feet back toward your hands, landing softly in a squat.
• Explosively jump laterally over the obstacle next to you. Ensure to lift your feet high enough to clear the obstacle.
• Land on the other side of the obstacle, turn around, and prepare to perform another burpee followed by a jump back over the obstacle.

Burpee Tuck Jump

The Burpee Tuck Jump is an intense variation that adds a tuck jump at the end of the movement. The addition increases the cardiovascular and plyometric demands of the exercise, making it highly effective for building explosive power and endurance.

Steps to follow

• Stand with your feet at shoulder-width.
• Lower into a squat and place your hands on the floor.
• Kick your feet back into a plank position.
• Include a push-up by lowering your chest to the floor and pressing back up to the plank position for an added challenge.
• Jump your feet back toward your hands, landing softly in a squat.
• Explosively jump up as high as possible from the squat position, pulling your knees toward your chest while in mid-air.
• Land into a squat position to cushion the impact and immediately transition into the next repetition.

Single-Leg Burpee

The Single-Leg Burpee is a challenging variation that involves performing the exercise on one leg throughout the entire movement.

This advanced version significantly increases the difficulty by demanding more balance, strength, and coordination.

Steps to follow

• Stand on one leg with the other leg lifted off the floor.
• Lower into a one-legged squat and place your hands on the floor before you.
• Kick the standing leg back so that you are in a plank position, keeping the other leg raised throughout. Ensure your body is straight from your head to the heel of your extended leg.
• Perform a push-up while maintaining the one-leg plank position for a more challenging variation.
• Jump your standing leg toward your hands, still keeping the other leg off the floor, landing softly in a one-legged squat.
• Explosively jump up on the same leg from the squat position, reaching your arms overhead.
• Land back on the same leg, immediately transitioning into the next repetition, or switch legs to balance the workout.

Dumbbell Burpee

The Dumbbell Burpee is a variation of the traditional burpee that incorporates dumbbells, adding resistance to the exercise and thus increasing its intensity and complexity.

The version enhances the strength-building aspect, targeting the upper body while providing the cardiovascular benefits of a standard burpee exercise.

Steps to follow

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
• Lower into a squat and carefully place the dumbbells on the floor before you while maintaining a grip on the handles.
• Kick your feet back into a plank position, holding onto the dumbbells.
• Pull one dumbbell toward your rib cage while stabilizing your body with the other arm, then repeat with the opposite. That adds a rowing motion, enhancing back and bicep engagement.
• Perform a push-up while holding the dumbbells to increase chest, shoulder, and tricep engagement.
• Jump your feet back toward the dumbbells, landing softly in a squat position.
• Stand up while lifting the dumbbells, then press them overhead. That works the shoulders and triceps and adds an explosive element to the move.
• Set the dumbbells back down and repeat the sequence for the desired number of repetitions.

Burpee Pull-up

The Burpee Pull-up is an advanced variation that combines the dynamic, full-body exercise with a pull-up.

The variation increases the challenge and adds significant upper-body strength work, targeting the back, shoulders, and arms while still providing the cardiovascular benefits of the standard burpee exercise.

Steps to follow

• Stand under a pull-up bar that is high enough to require a jump to reach.
• Lower into a squat and place your hands on the floor.
• Kick your feet back into a plank position. Add a push-up for an increased challenge, lowering your chest to the floor and pressing back up to the plank position.
• Jump your feet back toward your hands, landing softly in a squat.
• Explosively jump from the squat position to grasp the pull-up bar.
• Perform a pull-up by pulling your body up until your chin is above the bar level.
• Carefully drop down from the bar, land softly, and move immediately into the next repetition.

Mountain Climber Burpee

The Mountain Climber Burpee is a dynamic variation incorporating mountain climbers, adding a significant cardiovascular and core strength component.

The variation enhances the intensity and complexity of the exercise, making it excellent for boosting stamina and engaging the core muscles.

Steps to follow

• Stand with your feet at shoulder-width.
• Lower into a squat and place your hands on the floor before your feet.
• Kick your feet back to get into a plank pose.
• Quickly alternate driving your knees toward your chest in a running motion while maintaining the plank position. Typically, perform 4-6 mountain climber movements per leg.
• Jump your feet back toward your hands after completing the mountain climbers, landing softly in a squat.
• Explosively jump into the air from the squat position, reaching your arms overhead.
• Land softly back on your feet and immediately move into the next repetition.

Spiderman Burpee

The Spiderman Burpee is a creative and challenging variation incorporating the Spiderman climb.

The addition targets the obliques and core more intensively while providing the cardiovascular and full-body workout benefits typical of a burpee exercise.

Steps to follow

• Stand with your feet at shoulder-width.
• Lower into a squat, place your hands on the floor, and kick your feet back to get into a plank position.
• Bring one knee toward the elbow on the same side while maintaining the plank, then return to the plank position. Repeat on the other side. That mimics a climbing motion, resembling how Spiderman moves up a building.
• Jump your feet back toward your hands after completing the Spiderman climbs on both sides, landing softly in a squat.
• Explosively jump into the air from the squat position, reaching your arms overhead.
• Land softly back on your feet and immediately move into the next repetition.

Lateral Jump Burpee

The Lateral Jump Burpee is a variation incorporating a lateral or side-to-side jump over an object or simply in space.

The addition introduces a new plane of motion, enhancing agility, coordination, and lateral movement skills. That can benefit athletes in sports involving multi-directional movements.

Steps to follow

• Stand next to an object you can safely jump over, like a low hurdle or a line on the floor, keeping your feet at shoulder-width.
• Lower into a squat and place your hands on the floor before your feet.
• Kick your feet back to get into a plank position.
• Add a push-up to increase the challenge and engage the upper body more extensively.
• Jump your feet back toward your hands, landing softly in a squat.
• Explosively jump sideways over the object or line next to you instead of vertically.
• Quickly turn around to face the original direction after landing on the other side of the object or line.
• Perform another burpee followed by a lateral jump back to the starting side.

How Many Calories Can You Burn With Burpees?

The number of calories burned during burpees can vary significantly depending on several factors, including the intensity and duration of the exercise, your body weight, and your metabolic rate.

Factors Influencing Calorie Burn

• Body Weight: Heavier persons typically burn more calories per minute because they expend more energy to move their bodies
• Intensity: Performing burpees at a high intensity or including variations like the burpee pull-up or burpee box jump increases the calorie burn per minute
• Duration: Longer sessions result in more calories burned
• Fitness Level: Those with higher fitness levels may burn calories more efficiently due to better technique and ability to sustain high-intensity efforts

General Estimations

• Moderate Pace: An average-sized person may burn approximately 10-15 calories per minute doing burpees at a moderate pace
• High Intensity: That number can increase when doing the exercise at a vigorous pace, potentially burning around 15-20 calories per minute

Calculating Specific Calorie Burn

Burpees have a MET value of about 8.0. We can use that value to estimate how many calories you can burn with burpees.

The formula to calculate calories burned per minute is:

Calories per minute = (MET value×3.5×body weight in kg)/200

Let us calculate an example for a person weighing 70 kg (approximately 154 lbs).

Calories per minute = (8.0×3.5×70)/200≈9.8 calories per minute

Practical Application

If this person performs burpees continuously for 10 minutes at high intensity, they could burn approximately 98 calories. However, the actual number can vary based on the factors mentioned earlier.

Thus, burpees are an excellent exercise for quickly burning calories if performed at high intensity. They offer a practical and efficient way to increase calorie expenditure, contributing to weight loss and improved cardiovascular health.

Calories 3 Adults of Different Weights Can Burn Doing Burpees for 10 Minutes

Adult	Weight (kg)	Calories Burned per Minute	Total Calories Burned in 10 Minutes
Adult 1	60	8.4 calories	84 calories
Adult 2	75	10.5 calories	105 calories
Adult 3	90	12.6 calories	126 calories

The table effectively displays how the calories burned increase with body weight when performing vigorous-intensity burpees for a set duration.

Final words from LiveLife

The burpee is a powerhouse exercise that offers a complete body workout. It is a dynamic movement that tests your strength and endurance and enhances your agility and cardiovascular fitness. That makes it a staple in fitness regimens for beginners and elite athletes.

We dive into the basics of performing a perfect burpee and identify variations that can challenge different muscles and keep your sessions engaging and effective. The burpee variations can push your limits and help you achieve a stronger, more resilient physique.

Incorporating burpees and their variations into your fitness regimen can enhance your physical resilience and push the boundaries of your fitness. They can cater to different fitness levels and goals, helping to build strong muscles and boost cardiovascular endurance.

Make burpees and their many variations part of your training regimen to push you toward your fitness goals.