The Burpee

This is one of the most effective body weight exercises a person can do.  The reason for this is every muscle from top to bottom is affected especially the heart.

It covers at the same time, many facets of fitness in developing functional strength, cardiovascular fitness, toning the body, and flexibility.

This exercise consists of three movements that make up one rep, these movements are the squat, push up and a jump.


Everybody that does these exercises loathe the burpee, because the demands on the body are high, yet good results occur in a short period of time.

This exercise is a favourite for soldiers, football players and combat sports athletes.  If it works for them why not make it work for you?

Benefits of doing Burpees

There are many benefits to doing the Burpee.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves the cardiovascular health.
  • Helps you to lose weight and decrease body fat.
  • Develops functional strength.
  • Increases your metabolic rate allowing you to burn more calories.

Performance Related Benefits:

  • Improves functional strength in the legs, glutes, core, back chest and triceps.
  • Improves your cardiovascular and muscular endurance.
  • Improves performance in other activities and sports that require strength, endurance and agility.
  • Improves body conditioning in a short period of time
  • Develops flexibility in the legs, hips, back and core.

How to do a Burpee

  • Stand up straight with your feet hip width apart.
  • Squat down until your hands touch the ground.
  • Perform a squat thrust by kicking your feet backwards until your back is straight and in a neutral position and your core is engaged.
  • Return your feet back towards your body in a squat position.
  • Jump up in the air.
  • Perform another repetition.

Burpee Dos

  • Due to the intense nature of the exercise, make sure you done a thorough warm up.
  • Keep your back straight and in a neutral position and your core is engaged when you kick your feet out from the squat position.
  • Keep your hands close to your shoulders during the squat thrust portion of the movement.
  • Gradually build up repetitions and intensity over time.

Burpee Don’ts

  • Don’t drop your feet and hips during the squat thrust portion of the movement.
  • Do not squat all the way down to the ground when preparing to perform the squat thrust part of the movement.
  • When landing from the jumping portion of the movement don’t perform an air squat.


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