Burpee

Learn how to do Burpee with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 9 Quadriceps GlutesAbsShouldersCalves No equipment

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 70kg 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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Muscles Worked by Burpee

Primary Quadriceps
Secondary
GlutesAbsShouldersCalves

Equipment

  • No equipment

Calories Burned Doing Burpee

Calorie Calculator

MET 9
Estimated burn
315 calories

Calories = 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, 70kg)
≈ 315 cal
Video quality
4K with male and female demonstrations

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.

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.

What exercises are similar to Burpee?

Similar exercises to Burpee include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer.

Is Burpee better than Bike?

Both Burpee and Bike target the Quadriceps. Choose based on your available equipment and training goals.

Alternative Exercises

Bike
MET 6

Bike

  • No equipment
Dumbbell High Knees
MET 7

Dumbbell High Knees

  • Dumbbells
Dumbbell Jumping Jacks
MET 7

Dumbbell Jumping Jacks

  • Dumbbells
Elliptical Trainer
MET 6

Elliptical Trainer

  • Elliptical Trainer
  • Elliptical Trainer
Incline Running
MET 8

Incline Running

  • Treadmill

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