📸 Proper Execution Form
what is this exercise?
Burpees are one of the most intense exercises, combining a squat, push-up and jump. It is a full-body exercise that simultaneously develops strength, endurance and the cardiovascular system. It is used in military, CrossFit and HIIT training. Proper technique is important to avoid injuries and maintain high intensity.
📋 Step by Step
Start standing — feet shoulder-width apart, arms at your sides.
Quickly squat down and place your palms on the floor in front of you, shoulder-width apart.
Jump your legs back into a plank / push-up position — body straight.
Perform a push-up — lower your chest to the floor (it can be full or simplified).
Jump your legs back under you, into a squat position.
Explosively jump up, raise your arms above your head and clap.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Quadriceps femoris muscle (quadriceps) | ★★★★★ |
| Pectoralis major muscle (pectoralis major) | ★★★★☆ |
| Gluteus maximus muscle (gluteus maximus) | ★★★★☆ |
| Triceps (triceps brachii) | ★★★★☆ |
| Rectus abdominis muscle (rectus abdominis) | ★★★★☆ |
| Calf muscles (gastrocnemius) | ★★★☆☆ |
⚠️ Most Common Mistakes
✅ Fully extend your hips and knees — this activates the glutes.
✅ Burpee effectiveness depends on tempo — try to maintain a smooth rhythm.
✅ While squatting, keep your chest up and back straight.
✅ The jump should be explosive — arms above your head, hips fully extended.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Burpees without a push-up | Instead of a push-up, just a plank position — lower intensity. |
| Easier Burpees without a jump | Instead of a jump — simply stand up. Suitable for beginners. |
| Harder Burpees with dumbbells | With light dumbbells in your hands — more work for your arms. |
| Harder Burpees with a pull-up | After the jump, a pull-up on the bar — extremely high intensity. |
📊 Sets And Time
Burpees are usually measured not by repetitions but by time: for beginners, 20–30 seconds of work with 20–30 seconds of rest is suitable; for advanced, 40–60 seconds of work with shorter rest. An alternative is a fixed number: 3–5 sets of 10–15 repetitions.
Since the exercise quickly raises your heart rate, monitor not only the quality of movement but also whether you can maintain an even tempo throughout the set.
📈 How To Make It Easier And Harder
- Easier: stand up with a step rather than a jump; skip the push-up or do it from your knees.
- Harder: add a jump up, a push-up, or both together.
- Additionally: hold light dumbbells in your hands (turns into a devil press type).
Each time, choose the variation that you can perform with clean technique until the last repetition.
🛡️ Safety And Joint Load
- Wrists — when lowering into the plank, keep them under your shoulders, not too far.
- Shoulders — during the jump and landing, do not let your shoulders “drop” down.
- Knees — land softly, on your whole foot, not with straight knees.
- Back — do not round your back when getting up from the plank.
If you feel wrist or shoulder pain, choose the variation without a push-up or switch to jumping jacks and mountain climbers.
🔥 Burpees In Interval Training
Burpees are most often used in interval (HIIT) and circuit training because they quickly raise your heart rate and engage the whole body. A typical scheme: 30 seconds of work, 30 seconds of rest, repeated for 6–10 rounds, or a fixed number of repetitions with short rest.
Even in interval training, technique must remain clean. If your heart rate rises so much that the movement becomes chaotic, reduce the tempo or choose an easier variation, for example, without a jump.