Burpees Complete Guide - FitAnywhereHome

Why Burpees Are Powerful

Burpees are the ultimate full-body exercise, combining a squat, push-up, and explosive jump into one fluid movement. They target virtually every muscle in your body while providing intense cardiovascular benefits. In just a few minutes, burpees can elevate your heart rate, burn calories, and build strength simultaneously.

This exercise is featured in our Intermediate Challenge and Advanced Mastery programs because of its efficiency and effectiveness. Burpees improve coordination, explosive power, and cardiovascular endurance while building functional strength.

The combination of movements makes burpees excellent for circuit training. They work perfectly with squats, mountain climbers, and planks for comprehensive full-body workouts.

Perfect Burpee Form

Step 1: Squat Down

• Start standing with feet shoulder-width apart
• Lower into a squat position, placing hands on the floor
• Keep your chest up and core engaged

Step 2: Jump Back to Plank

• Jump or step feet back into plank position
• Maintain straight body line (like a plank)
• Hands directly under shoulders

Step 3: Push-Up (Optional)

• Perform a push-up (optional but recommended)
• Lower chest to floor, then push back up
• Maintain proper push-up form

Step 4: Jump Feet Forward

• Jump or step feet back to squat position
• Keep hands on floor for support

Step 5: Explosive Jump

• Jump explosively into the air
• Reach arms overhead
• Land softly and immediately begin next rep

Progression Path

1. Step-Back Burpees

Step feet back instead of jumping. Reduces impact and intensity. Perfect for beginners or those with joint concerns. Build to 10-15 reps.

2. Half Burpees

Skip the push-up and jump. Squat down, step back to plank, step forward, stand up. Builds coordination before adding intensity.

3. Standard Burpees

Full movement with push-up. Featured in our Intermediate Challenge program. Aim for 3 sets of 8-12 reps.

4. Burpee with Tuck Jump

Add a tuck jump at the top—bring knees to chest in the air. Increases power and intensity. Advanced variation.

5. Single-Leg Burpees

Perform burpee on one leg. Extreme challenge requiring exceptional strength and balance. Elite level movement.

Training Strategies

For Endurance

Perform 3-5 sets of 10-15 burpees with 60-90 seconds rest. Focus on maintaining form throughout. Great for building cardiovascular fitness.

For Power

Perform 4-6 sets of 5-8 explosive burpees with 2-3 minutes rest. Focus on maximum jump height and speed. Featured in our Advanced Mastery program.

Circuit Training

Combine with squats, push-ups, and mountain climbers. Perform 30-60 seconds of each exercise. See our Intermediate Challenge program.

Tabata Style

20 seconds of maximum burpees, 10 seconds rest, repeat 8 times. Intense 4-minute workout. Excellent for time-efficient training.

Related Exercises

Burpees combine elements of squats, push-ups, and explosive jumping. Master these individual exercises first to improve your burpee performance. Pair burpees with mountain climbers for intense cardio circuits, or combine with planks for core-focused training.