The burpee, a full-body move from floor to jump
The burpee strings together a squat, a plank on the floor, a push-up and a vertical jump. It takes its name from the physiologist Royal H. Burpee, who built it into a fitness test. The clearest way to describe it is still “squat–push-up–jump”. No equipment needed.
The technique, step by step
A rep done properly breaks down into four beats, back neutral and eyes forward.
Drop into a squat and plant your hands on the floor, shoulder-width apart.
Kick your feet back until you reach a plank position.
Do a push-up, body braced, without letting your lower back sag.
Jump your feet back under your hips, then jump up, arms extended.
Quality beats speed: a beginner slows every phase down before chasing intensity.
What this exercise actually works
Burpees recruit almost the entire muscular chain. Chest, triceps and shoulders absorb the push-up. Quads, glutes and calves take over on the jump. The abs stabilize the trunk. The work is cardio as much as it is muscular.
Calories burned: burpees or jogging
Count on 10 to 15 calories a minute at a solid pace, twice what an easy run burns. Minute for minute, the burpee wins. Over a full hour, running takes the lead again: combine the two.
Variations: no jump, no push-up, with dumbbells
The movement adapts to every level.
- Without the jump, the move is called a squat thrust; the feet come back in without leaving the floor.
- Without the push-up, the chest stays up, which spares sensitive shoulders.
With dumbbells, add a press at the top to load the upper body.
The broad jump burpee swaps the vertical jump for a jump forward.- In Hyrox, this format is run in stable, low-drop shoes.
The 30-day challenge and progression
Start at 10 reps, then add two to five a day. The “before and after” stories from challenges of 50 burpees a day mostly show a stronger engine and a denser core. The scale only moves if your diet follows. To keep progressing, film yourself and split the work into Tabata intervals. A personal trainer fixes in one session what a video will never show you.
Frequently asked questions
What exactly is a burpee?
A bodyweight exercise that chains a squat, a plank, a push-up and a jump with no pause in between.
How many should you do each day?
Twenty to 50 reps is plenty for someone training regularly.
What can you swap it for if it hurts?
The squat thrust, the mountain climber or the jumping jack give a similar cardio effect with less impact.
What does “a fine or 5 burpees” mean?
In a lot of CrossFit boxes, that is the price of turning up late. The rule is a joke, and it keeps the group disciplined.