Burpees Exercise: The Ultimate Exercise Guide

Burpees Exercise
Image Credit: Bowflex (see video below)

Power up your fitness routine by incorporating burpees, a dynamic, full-body exercise that offers an engaging and fun way to enhance your strength, endurance, and overall fitness.

In this article, we’ll delve into the benefits of burpees, the body parts they target, the proper execution steps, common mistakes to avoid, and some exhilarating variations to try out.

Benefits of Burpees

Burpees are a versatile and highly effective exercise that offers numerous benefits to your overall fitness and well-being. By boosting cardiovascular fitness, they enhance heart and lung function, improving blood circulation and oxygen delivery throughout your body.

The high-intensity nature of burpees also contributes to increased calorie burning, making them an excellent choice for weight loss and maintaining healthy body composition.

Developing muscle strength and endurance is another key benefit of burpees. As a compound exercise, burpees engage multiple muscle groups simultaneously, promoting functional strength and muscle balance.

This full-body workout helps to tone and strengthen your chest, shoulders, triceps, core, glutes, quads, and hamstrings, which can lead to improved performance in other sports and daily activities.

Additionally, burpees promote better coordination, balance, and overall athleticism. By incorporating various movements such as squatting, planking, and jumping, this exercise challenges your neuromuscular system, refining the connection between your muscles and brain.

As a result, you’ll enjoy enhanced body awareness, agility, and stability in your everyday life and athletic endeavors. The adaptable nature of burpees also allows for modifications and progressions.

Body Parts Impacted by Burpees

Burpees engage multiple muscle groups, providing a comprehensive workout. They target your chest, shoulders, triceps, core, glutes, quads, and hamstrings, making them a fantastic full-body exercise.

Equipment Needed for Burpees

One of the advantages of burpees is that they require no special equipment, making them an accessible and cost-effective exercise for anyone. All you need is a comfortable, flat surface with enough space to perform the various movements involved in a burpee, such as squatting, planking, and jumping. However, while not strictly necessary, an exercise mat can provide cushioning and support for your hands and feet during the exercise and help prevent slipping on smooth surfaces.

Steps to Complete Burpees

Follow these steps to perform burpees properly:

Step 1: Stand tall with your feet shoulder-width apart, arms resting at your sides, and gaze forward.

Step 2: Bend your knees and squat down. Place your hands flat on the ground in front of you, just outside your feet.

Step 3: Shift your weight onto your hands and jump your feet back, landing in a plank position. Ensure your body forms a straight line from your head to your heels.

Step 4: Perform a push-up by lowering your chest toward the ground, maintaining a straight body line. Push back up to return to the plank position.

Step 5: Jump your feet forward, landing just outside your hands, and return to a squat position.

Step 6: Stand up and jump explosively into the air, extending your arms overhead. Land softly, returning to the starting position.

Step 7: Aim for multiple sets of 10-15 repetitions, resting for 30-60 seconds between each set. As your strength and endurance improve, increase the number of sets or repetitions to challenge your body continually.

Check out this video showing how to do burpees!

Mistakes to Avoid while doing Burpees

Be mindful of these common mistakes while performing burpees:

Sagging hips during the plank: Maintain a straight body line from head to heels, engaging your core to prevent your hips from sagging.

Rounding your back during the squat: Keep your chest lifted and your back straight throughout the squat movement.

Landing hard on your feet: Land softly on your feet during the jumps to minimize the impact on your joints.

Rushing through the exercise: Focus on proper form and controlled movements to maximize effectiveness and minimize the risk of injury.


Burpees offer an engaging and effective way to enhance your strength, endurance, and overall fitness. Exciting variations like burpee tuck jumps and burpee push-up jacks can help keep your workouts fresh and invigorating.

Remember to focus on controlled movements and proper form to minimize the risk of injury. Adding burpees to your workout regimen, you’ll experience the incredible benefits of this full-body exercise, empowering you to reach new heights in your fitness journey.

Embrace the challenge and enjoy the transformative impact. 
For a fully-rounded workout, check out medicine ball crunches!