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how to do burpees

Burpees are an intermediate-level bodyweight exercise that primarily works your abs, chest and quads, with support from your glutes, shoulders, triceps. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesabs, chest, quads
also worksglutes, shoulders, triceps
levelintermediate
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Start standing with feet shoulder-width apart.
  2. Squat down and place your hands on the floor, then kick your feet back into a plank position.
  3. Perform a push-up (optional), then jump your feet back toward your hands.
  4. Explosively jump up, reaching your arms overhead.
  5. Land softly and immediately lower back into the next rep.

form tips from the wandelbar coaches

  • Keep your core braced throughout to protect your lower back during the plank phase.
  • Land softly with bent knees to absorb impact when jumping.
  • Master a controlled pace before progressing to speed.
burpees bodyweight abs exercise — proper form demonstration
burpees — correct starting position

similar bodyweight exercises

push-ups bodyweight abs exercise — proper form demonstration push-ups sit-ups bodyweight abs exercise — proper form demonstration sit-ups squats bodyweight glutes exercise — proper form demonstration squats plank bodyweight abs exercise — proper form demonstration plank lunges bodyweight glutes exercise — proper form demonstration lunges mountain climbers bodyweight abs exercise — proper form demonstration mountain climbers

never wonder what to train next

burpees is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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