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How to Do a Burpee

The One Exercise That Will Satisfy All Your Workout Needs

If you haven't done a burpee since high school gym class, we're here to tell you this retro move is back on trend. Also known as a squat thrust, the burpee is a bootcamp and CrossFit staple. It's great move to throw into almost any workout since it works your arms, legs, and core. Burpees will also get your heart pounding too.

If you have never done a burpee, read this little tutorial and then pound out 10 or 20 of them. Hopefully you will grow to love them.

Jump
Jump straight up — see how much air you can catch.


Crouching Squat
Land with control and continue into a crouching squat.

Keep reading to learn how to complete a full burpee.

Plank
Jump your feet back into a plank position.

Push-Up
Do one basic push up keeping your elbows close to your sides to work the triceps a little more.

Squat
Jump feet forward to hands and come into a squat and prepare to jump.

That's it. Just keep repeating the cycle. Start with 10 reps, and then work up to 20 continuous burpees. If you need to modify the movement to protect your knees or back, take out the jumps. To start the move, simply rise to your toes to test your balance, and walk in and out of the plank rather than jumping in and out of that position.

Join The Conversation
Susannah-Chen Susannah-Chen 6 years
I just did these for the first time with a trainer. They're fine, except I can't look at myself in the mirror while doing them. I get distracted by how much I look like a sumo wrestler!
MrsRachel MrsRachel 8 years
I've tried these a couple of times...they are hard! Last time I fell flat on my face, I was doing them in my living room and forgot that the rug didn't have anything "gripy" under it...long story short it slid out with all my jumping! :)
TOWB TOWB 8 years
LMAO my last name is Burpee
pinkdragonfly pinkdragonfly 9 years
Haha I've done these, they're kind of fun!
Neural Neural 10 years
I don't think my knees could handle this...
ender ender 10 years
I've been doing them voluntarily in order to intensify an uninteresting workout routine--they hurt, but I love them dearly.
tooq2love tooq2love 10 years
10 minute solution kickbox bootcamp....Yeah!
mairay mairay 10 years
OH GOSH! My trainer has me doing these after each circuit. I usually tire out after 15 reps. Hate them..but somehow it helps with the arms and legs.
mollipop mollipop 10 years
I remember doing these in high school gym class, but I had no idea what they were called. The name 'burpee' cracks me up!
smarler smarler 10 years
This looks kind of fun--at least in the pictures. I'm sure I won't be so enthused when I go try one for myself.
Megatron Megatron 10 years
Danni99-they make you do those in boot camp as punishment. Yea, not a big fan, either, but they get you in shape!
Danni99 Danni99 10 years
Ouch. They've been making us do those in bootcamp class at the gym. They kill me! I can't do 6 of them, much less 10 or more! Whew!
nikkih nikkih 10 years
Wow, I haven't done those in a while...thanks for the refresher! I will definitely add them to my workouts!!
Mme-Hart Mme-Hart 10 years
OMG I remember these!
TygrTygr TygrTygr 10 years
::blink,blink:: brrr...those look scary!
cravinsugar cravinsugar 10 years
haha, fit, when we missed our free thorws we had to do suicides. I detest suicides, but look on them now at being not as bad (since i don't do them haha) I will add these, slowly to my routine. Since my "routine" isn't much now, but I will do these after walking and pre-yoga.
Butrfly4404 Butrfly4404 10 years
The British lady on my 10 minute solution - Kickboxing Boot Camp LOOOOVES these. Almost one whole 10 min. section is filled with various versions. They are so awkward when you're trying to keep up with her at first, but then once you get the hang of it, you kinda feel like SuperWoman!
CestLaVie CestLaVie 10 years
Oh gosh these look a little tough to do after a few...
Pinkgirl88 Pinkgirl88 10 years
love these-- well hate them but love how they work :)
SugarShorts SugarShorts 10 years
um.. that's fond of them... not found. Too early for typos.
SugarShorts SugarShorts 10 years
I *LOVE* these!!! :) It's one of those things that you hate doing when it's new in a routine, but after a while you kind of grow found of them. I have a love/hate relationship with burpees, as well as with dead lifts :)
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