Full body

Burpees Exercise

Burpee Benefits

  • High calorie burn is ideal for meeting weight loss goals.

  • Builds cardiovascular stamina and strength in your quads, glutes, hamstrings, triceps, chest, and abs.

How to do a Burpee

NOTE: This is an advanced move designed for people with no previous injuries. In order to prevent injury try starting with a modified Burpee.

Start Position: Begin by standing with your feet hip width apart and your hands at your sides.

Movement: Sit your hips way back and down into a squat, while bringing your hands flat to the ground. Roll your weight forward onto your hands and the balls of your feet. Hop your legs back behind your body to a plank position, hips extended, core and glutes engaged.

Return: Drive through your hands and feet, hopping your legs forward to the outsides of your arms. Once your body is back in a low squat position, drive through your heels and explode off the ground into a jump. Land softly back on both feet.

Modification & Progression of a Burpee

  • To simplify the burpee, once your hands are on the ground, step one leg back, then the other to plank position. Then return out of the plank by stepping one leg forward and then the other, coming up to a standing position.

  • To advance the burpee, add a push up during the plank portion of the movement.

Movement Tips

  • Keep your heels shoulder width apart from each other throughout the entire exercise to avoid knee pain.

  • To ensure your body is in proper alignment throughout the exercise, practice your squat before you add the rest of the movement.

  • Avoid landing hard on your feet — too much force on your joints can cause injury. If you’re having trouble with jumping, you may just want to start by skipping the jump and  increasing your tempo.

  • Maintaining proper form for each rep is vital to keeping you pain and injury free. As fatigue sets in and you notice a breakdown in form, stop attempting burpees or move to a modified burpee.


Our live, real-time coaching will motivate you through every rep. So Download the App and we’ll have you perfecting your squats and burpees in no time.