What muscles does the Burpee work?

The Burpee mainly works the full body.

What equipment do you need for the Burpee?

None: it is a bodyweight exercise.

How many sets and reps of the Burpee?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Burpee?

Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Devils Press work the same main muscle.

Burpee

Drop to a push-up, snap the feet back in, and jump up with a reach, moving smoothly through each phase.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Full body
Equipment: Bodyweight
Movement: Full body

How to do the Burpee

The burpee is a full-body bodyweight movement: drop to the floor, press back up and jump. It raises your heart rate quickly and needs no equipment, which makes it a staple of conditioning circuits.

Set up

1Stand with your feet hip width apart and clear space in front of you.
2Pick a pace you can hold for the whole set before you start.

The movement

1Squat down and place your hands on the floor about shoulder width apart.
2Jump or step your feet back into a plank.
3Lower your chest to the floor or perform a push-up.
4Press up and jump or step your feet back to your hands.
5Stand and jump, reaching your arms overhead, and land softly into the next rep.

Cues

Hands down, feet back
Straight line in the plank
Soft landing
Steady rhythm

Common mistakes

Hips sagging when the feet land back.: Brace before your feet hit the floor and land in a solid plank.
Landing hard from the jump.: Land on the balls of your feet and bend your knees to absorb it.
Losing form as you tire.: Slow to a pace you can keep clean, and step instead of jumping when you need to.

Also works: Chest, Triceps, Shoulders, Quads, Glutes, Core, Calves

Make it easier

Use the Squat Thrust, which removes the push-up and the jump.

Make it harder

Add a pull at the top with the Burpee Pull-Up, or a jump onto a box with the Burpee Box Jump-Over.

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Home Bodyweight · Conditioning4×10 @ BW

Alternatives

Other exercises for the full body, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Burpee work?: The Burpee mainly works the full body.
What equipment do you need for the Burpee?: None: it is a bodyweight exercise.
How many sets and reps of the Burpee?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Burpee?: Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Devils Press work the same main muscle.

Program it for your clients

Coaches add the Burpee to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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