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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

  • Trains full body / conditioning — sustained output, coordination and whole-body control 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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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