The burpee is a high-intensity exercise that recruits the entire body to build strength and aerobic capacity. It is common in CrossFit workouts and group fitness classes, but can also be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.


  1. Builds muscular endurance and strength in the lower and upper body
  2. Requires core and lower-back strength to keep a neutral spine on the push-up and jump
  3. Cardiovascular challenge that also builds endurance, balance, and coordination
  4. Can be performed for high reps for a serious challenge
  5. Requires no equipment

Burpee Images


Burpee Instructions

Burpee muscle diagram
  1. Begin standing with your legs shoulder-width apart.
  2. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
  3. From this position, press up like you're doing a push-up and push your hips up.
  4. Jump your feet under your hips and stand.
  5. Finish the movement by jumping in the air and bringing your hands over your head.
  6. Repeat.