Burpee
Expert Advice
Maintain a brisk pace but focus on proper form to prevent lower back strain during the plank and jump portions of the exercise.
How-to-do Steps
- Stand with feet shoulder-width apart.
- Drop into a squat and place your hands on the ground.
- Jump your feet back into a plank position.
- Perform a push-up (optional).
- Jump your feet back to your hands.
- Explosively jump into the air, reaching your arms overhead.
- Land softly and immediately lower into the next rep.
- Repeat for the desired number of repetitions.
Track Burpee in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Burpee primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Biceps, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes16%
Hamstrings12%
Calves12%
Quads12%
Abs12%
Biceps12%
Shoulders12%
Chest12%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What does Burpee do for your body?
Burpee is a high-intensity full-body cardio exercise that engages your glutes, hamstrings, calves, quads, abs, biceps, shoulders, and chest all at once. It builds cardiovascular endurance and burns calories efficiently because so many muscle groups are working together. No equipment needed and suitable for all levels.
How many calories does Burpee burn?
On average, Burpee burns roughly 84 to 112 calories in 10 minutes depending on your body weight and effort level. The harder you push the pace and the bigger your range of motion, the more calories you burn. This is a high-calorie burner compared to most bodyweight cardio moves.
How long should I do Burpee in a workout?
Burpee is high-intensity, so 20 to 30 seconds on with 10 to 15 seconds rest works well in an interval format. Do 4 to 6 rounds as part of a cardio circuit. It pairs well with other bodyweight exercises for a full session. Build your full cardio routine in the FitAI app.
