Quick Answer
Burpee is a intermediate strength exercise that targets your quadriceps and chest. It uses only your bodyweight. Start standing, feet shoulder-width apart.
Video Tutorial
How to Perform the Burpee
- 1
Start standing, feet shoulder-width apart.
- 2
Drop into a squat, placing hands on the floor in front of you.
- 3
Kick feet back into a high plank position.
- 4
Perform a push-up (chest to floor).
- 5
Jump feet back towards hands, returning to the squat position.
- 6
Explosively jump straight up, reaching arms overhead.
- 7
Land softly and immediately begin the next repetition.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Burpee isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Burpee work?
The Burpee primarily works your quadriceps and chest. Secondary muscles include the shoulders, triceps, glutes, abdominals and calves.
What equipment do I need for the Burpee?
The Burpee needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Burpee suitable for beginners?
The Burpee is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Burpee should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Burpee every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.