Burpee
Learn how to do Burpee with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Burpee is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Abs, Shoulders, Calves. It has a MET value of 9, meaning a 70 kg person burns approximately 315 calories in a 30-minute session.
How to Do Burpee
A high-intensity burpee variation performed without the push-up phase, focusing on speed, conditioning, and full-body engagement.
💡 Instructions:
Stand upright with feet shoulder-width apart and arms at your sides.
Drop into a squat position and place your hands on the floor in front of you.
Jump your feet back into a plank position, keeping your body straight.
Immediately jump your feet back towards your hands.
Explosively jump upward, extending your arms overhead.
Land softly and repeat for the desired number of reps.
⚠️ Common mistakes:
Not fully extending the body at the jump
Dropping hips too low or raising them too high in the plank position
Landing heavily without absorbing the impact
Moving too fast and losing proper form
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Start Free TrialMuscles Worked by Burpee
Equipment
- No equipment
Calorie Calculator
MET 9Calories = MET × weight (kg) × time (hours)
Quick Facts: Burpee
- Type
- No equipment exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Abs, Shoulders, Calves
- MET value
- 9
- Calories (30 min, 70 kg)
- ≈ 315 cal
- Video quality
- 4K with male and female demonstrations
More Cardio Exercises
FAQ: Burpee
What muscles does Burpee work?
Burpee primarily targets the Quadriceps, with secondary engagement of the Glutes, Abs, Shoulders, Calves.
How do you do Burpee correctly?
A high-intensity burpee variation performed without the push-up phase, focusing on speed, conditioning, and full-body engagement. 💡 Instructions: Stand
Is Burpee good for beginners?
Burpee has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Burpee?
Burpee requires: No equipment.
What are the benefits of Burpee?
Burpee strengthens the Quadriceps, engages the Glutes and Abs and Shoulders and Calves, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Burpee?
Similar exercises to Burpee include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Burpee better than Bike?
Both Burpee and Bike target the Quadriceps. Burpee uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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