How to do Burpee steps, guide, tips, variations

How to do Burpee steps, guide, tips, variations - sharp muscle
12 min read
Updated: April 11, 2023

Burpee is a bodyweight exercise, it can be done anywhere. It is an exercise that works with several muscles and depending on your physical condition you will need to adapt it for easier or more difficult.

Cut down on the fat burning benefits of burpees with our farm guides, tips, variations and workouts. Burpee, exercises that involve falling down in a push-up position, standing back and jumping in the air, and even the most fit people can groan.

The Exercise was first developed by an exercise practitioner named Royal Burpee, who used the move to evaluate fitness at Columbia University in the 1930s.

Whether you love them or hate them, Burpee is an effective exercise that builds strength and simultaneously challenges your cardiovascular system. If this was not enough, the servants also help you develop killer abs.

In this post, I brought a different suggestion from what I have presented. I present the step by step how to perform the complete exercise.

Warm-up before burpee

As Bubenko notes, “The burpee is a great way to loosen yourself up, “so the best pre-burpee warmup is just … something the burpee can do.

But if your workouts are better when you are ready for what is happening in your body, you may want to do some specific movements to get warm and ready for burpeepalooza.

Bubenko likes animal drills to open tight joints, including scorpions, cobras, bear crawls, and crab walks. Giovinazzo says that before performing burpee, she prefers to heat her hip flexors, legs, rear deltoids, and wrists.

In addition to whatever pre-workout warmup you are doing, try climbers for your hip flexors. She also recommends rolling a lacrosse ball on your back and with a ball or a barbell from under your feet.

Finally, stretching the wrist will keep them nice and loose. Giovinazzo says that all these are focused workouts before and after great practice.

Instructions of burpee

  • Begin with your feet shoulder width apart. Keeping your chest lifted, plank your hands on the floor. Do not bend your knees. Contract your abdomen and butt and straighten your back at the beginning of each repetition.
  • Move your body close to the floor, but without bending your back or spreading your arms.
  • Bring your hands together and line up your shoulders when you touch the floor. Extend your arms without locking your elbows.
  • Throw both feet back at the same time and line up on your shoulders, without taking your hands off the floor.
  • After doing the plank, slowly lower your chest to the floor, but without moving your palms and elbows and without moving your arms.
  • With your hands still on the ground, push and throw your feet towards the chest in a fluid motion.
  • After that, jump up with your arms raised over your head and return to the starting position.
  • Give your best! Respecting your limits.

Tips for form

A lot happens when you do this exercise. This means that it has the ability to harden the burpee and reduce the amount you do, which means you’re wasting energy and reducing the effectiveness of the exercise.

ALSO READ:  Air jacks Step-by-step, Safety, Tips and Benefits

Follow this five-point form guide to correct burpee and reap meaningful rewards, then use these tips when taking a ruthlessly efficient burpee workout below.

Create Dynamic

Burpee can put a lot of stress through your ankles, knees and wrists. Make sure you’ve warmed up well and you’ve done some mobility work to loosen up the joints, including press-ups, lungs, and squats.

Break it down

To start with a burqa can be complicated, divide this step into two parts:

  1. Squat thrust
  2. Deep squat jump

Make sure you do each step of the exercise before combining the two. Are comfortable.

1. Squat thrust

For squat thrusts make sure your shoulders are directly over your hands, and your legs are extended in a press-up position. While jumping your feet in and out, keep your shoulders above your hands – back or forward them. Do not let it go.

2. Deep Squat Jump

For deep squats make sure that your hips are sitting back and try to keep your chest as upright as possible. Explode and make sure you make your landing by bending your knees while making contact with the floor.

Get some air time

When you are happy, you can perform both with good form, combining the two together. Your arms can play a part here and as you transition from squat thrust to squat jump, turn your arms forward and your head upward to the maximum height.

Common Mistakes

As you start to get tired, it is a normal impulse to skip some steps to make the burpee easier. Don’t beat yourself up about it, we’ve all been there but remember what the teachers at your school told you – you’re just cheating yourself. By applying the right level of intensity to the burpee at all times you get all the healthy, muscle-enhancing benefits. If you start to wobble, rest for a while, then leave.

The plank position of the burpee is decisive to ensure your abdominals receive adequate stimulation. Make sure your shoulders are parallel to your wrist, with your core shrunken and engaged and your back straight, neutrally aligning with your glutes. Many people make the mistake of injury to their back, Burpee’s effect on the stomach while negating the positive effect, as well as injury.

As with virtually every other exercise, doing more reps for this does not directly correspond to a successful workout. Focus on nailing on the right technique described earlier, and it will help you progress more easily.

To breathe

  • As much as possible, try to get in a rhythm with your breathing. Experiment with what works for you.
  • Accept that as you get out of breath, your rhythm will change slightly. But always try to keep your breath as steady as possible.

Variations of burpee

You probably know by now that we like to do lots of burpees. It is a love-hate relationship, but incorporating them into HIIT workouts is a good way to maintain your heart rate and amp up the increase intensity.

One thing we have learned over the years is that one of the most important aspects of training is how to constantly challenge yourself. The easiest way to do this is to change your gait! There are so many variations of burpees, squats, pushups, etc. that there is no excuse to be complacent.

So, the next time you do a workout with Burpee, try a new variations below:

  1. Jump squat 180 to plank burpee
  2. Med ball slam burpee
  3. Lay down burpee with jump squat
  4. Push-up burpee to stand
  5. Jack burpee
ALSO READ:  Single Hand Dumbbell Side Raise 101: The Ultimate Guide to Targeting Your Lateral Deltoid

Jump squat 180 to plank burpee

  • Start separating the legs with hip-distance.
  • Lower into a crouching squat with hands on the floor.
  • Do a squat vigorously by jumping feet back into a plank position.
  • Do a basic push-up, tilt the elbows and then go straight to the plank.
  • Jump or move your feet forward to the arms.
  • Do an explosive 180-degree squat jump so that you are facing the opposite direction.

Med ball slam burpee

  • To begin, keep your feet roughly shoulder width apart, bend your knees and hips slightly, holding a medicine ball in both hands on your torso. Engage your core, pulling your abdomen towards your abdomen and roll your shoulders back to begin with the correct posture.
  • Sit down slightly to load the spring. Then, in a powerful motion, inhale and press through your heel before getting up on the balls of your feet. Raise your knees and hips as you get up to swing your arms upward and lift the medicine ball up. The ball should be almost straight with its arms extended at the height of the movement. Keep your arms straight, do not bend backwards, so the ball is behind you.
  • Use your core and your arms, tilt the medicine ball down between your legs with as much force as possible. Push your hips back and bend your knees to advance the slam. Exhale as you slam the ball down.
  • Squat down to pick up the ball from the floor, then immediately stand in the next slam in a powerful slam using your calves, quads, hamstrings, and glutes. Back up on the balls of your feet again as you lift the medicine ball up.
  • Continue for the entire set of slams (either the number of reps or a time interval).

Lay down burpee with jump squat

  • Separate the feet hip-width, place your hands on the ground in front of you, jump your feet back into a plank position, do a push up and then bring your feet back in.
  • Jump high in the air, bringing your knees to the chest. Land gently on toe balls, and repeat.

Push-up burpee to stand

  • To start, stand with your feet shoulder-width apart.
  • Squat as deep as you can and place your hands on the floor. Kick back in a push-up position.
  • Do a push-up.
  • Get your feet back in a squat and jump-up, throwing hands above your head.
  • Land and repeat.

Jack burpee

  • To do Jack Burpee, start standing with your feet together. Then bend over and place your hands on the ground as you jump back into a high plank position with your feet together.
  • From that high plate position, spread your legs outward then back together. Then jump your feet in your hands and come to stand.
  • At the top, do either a basic jumping jack or a pleometric jumping jack, allowing you to stretch your legs and swing your arms to the side and overhead.
  • With most burpee variations, step back instead of jumping back to reclaim movement. And instead of jumping your feet outward in the plank position, move your feet outward and backward. And on top, do not do a basic jumping jack or even any jack.
  • The sooner you do the movement and the bigger and higher your Xylo Jumping Jack is, the harder it will be.
ALSO READ:  Bench Press 101: How To Do Properly and Common Mistakes


If you are not sure whether to jump on the burpee bandwagon, consider the following benefits.

Provides full body workout

Burpees are a callisthenics exercise. This means that they use your body weight for resistance. With burpees, the focus is on a full body callisthenics workout that aims to build muscle strength and endurance in both your lower and upper body.

Cardio enhances fitness and burns fat

Burpees can be performed as part of a high intensity interval training (HIIT). HIIT is a type of cardio workout that requires you to do intense exercise after a short time interval.

Research has shown that HIIT can be an effective way to burn body fat, especially around the abdomen and abdomen. In addition, according to a large study conducted in 2015, researchers found that more vigorous forms of exercise were associated with living longer lives. 1 2

In addition to burning fat, including burping in your workout routine can help you achieve many other cardio benefits, such as:

Burn lots of calories

Most people can bury about 20 in a minute. Based on this, the table below shows how many calories you can burn with a nonstop non stop for a minute.

A study in The Journal of Strength and Conditioning Research found that participants consumed more oxygen than squats, deadlifts, and lungs. And to meet that high consumption, the body burns more calories. 3 4

Burps are an example of vigorous calisthenics, or intensive whole body exercise. Harvard Health estimates that a person weighing 155 pounds will burn the following calories in 30 minutes of these exercises: 5

Weight pound personCalories burned-out
Vigorous calisthenics298
Weight lifting223
Walking (15 min/mile)167
Hatha yoga149

Based on this chart, a 155-pound person can burn about 250 calories by burping for 30 minutes.

If you eat grapes at high intensity then you will burn more calories.

Convenient and versatile

You do not need any equipment to rain. All you need is your body weight and enough space to do this step. Therefore, even if you are in a small apartment, a hotel room, or a small office, you can still pump your blood.

If you want variety, it is easy to make some changes to the Standard Bureau, including weight or an extra pushup or jump joint.


  1. Heydari M, Freund J, Boutcher SH. The effect of high-intensity intermittent exercise on body composition of overweight young males. J Obes. 2012;2012:480467. doi: 10.1155/2012/480467. Epub 2012 Jun 6. PMID: 22720138; PMCID: PMC3375095.[]
  2. Gebel K, Ding D, Chey T, Stamatakis E, Brown WJ, Bauman AE. Effect of Moderate to Vigorous Physical Activity on All-Cause Mortality in Middle-aged and Older Australians. JAMA Intern Med. 2015 Jun;175(6):970-7. doi: 10.1001/jamainternmed.2015.0541. Erratum in: JAMA Intern Med. 2015 Jul;175(7):1248. PMID: 25844882.[]
  3. Greenlee TA, Greene DR, Ward NJ, Reeser GE, Allen CM, Baumgartner NW, Cohen NJ, Kramer AF, Hillman CH, Barbey AK. Effectiveness of a 16-Week High-Intensity Cardioresistance Training Program in Adults. J Strength Cond Res. 2017 Sep;31(9):2528-2541. doi: 10.1519/JSC.0000000000001976. PMID: 28820847; PMCID: PMC5566168.[]
  4. Hackett DA. Lung Function and Respiratory Muscle Adaptations of Endurance- and Strength-Trained Males. Sports (Basel). 2020 Dec 10;8(12):160. doi: 10.3390/sports8120160. PMID: 33321800; PMCID: PMC7764033.[]
  5. “Calories burned in 30 minutes for people of three different weights.” Harvard Health Publishing. Harvard Medical School. Available from:[]

Discover more from SharpMuscle

Subscribe now to keep reading and get access to the full archive.

Continue reading

Scroll to Top