Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All full body & conditioning exercisesFull Body & Conditioning · Calisthenic

Burpee

Squat, push-up, jump. Full-body conditioning nightmare.

IntermediateBodyweight5 × 10–15
Burpee demonstration thumbnail — How to Do Burpees Properly
Full body / conditioningBodyweight

Burpee

Demo · Iron Paradise

Verified Burpee demonstration by Iron Paradise. Click to play.

How to do the Burpee

  1. 1Land soft
  2. 2Full push-up rep
  3. 3Explosive jump

Benefits of the Burpee

  • Builds strength and size in the full body / conditioning explosively, training power as well as size
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services