Burpee
Full BodyBodyweightIntermediate
A full-body conditioning drill that gets useful when reps stay crisp.
Muscle worked
Full Body
Equipment
Bodyweight
Difficulty
Intermediate
Time per set
20-60s
How to perform
Step by step, every rep
01
Stand tall
Feet about shoulder width and hands ready.
02
Drop to plank
Place hands down and step or jump feet back to plank.
03
Add push-up if wanted
Lower chest toward floor only if you can keep form.
04
Return and jump
Bring feet forward, stand tall, and jump or reach overhead.
Common mistakes
Avoid these
✕
Sagging in plank
Lower back takes stress. Fix: Brace before feet jump back.
✕
Sloppy push-ups
Fatigue ruins shoulder position. Fix: Remove the push-up when conditioning is the goal.
✕
Landing hard
Knees and ankles take unnecessary impact. Fix: Land softly and reset rhythm.
Progressions
Scale it up or down
Make it easier
- Step-back burpee
- No-push-up burpee
- Incline burpee
Make it harder
- Chest-to-floor burpee
- Burpee broad jump
- Burpee interval sets
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 4-6 | 3-8 | 90-150s | Use a harder variation or add load when reps are easy. |
| Build Muscle | 3-5 | 8-15 | 60-90s | Pick a variation that leaves 1-2 clean reps in reserve. |
| Build Endurance | 2-4 | 15-30 | 45-60s | Steady pace. Stop before sloppy reps. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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