The burpee is a full-body exercise that combines strength training and aerobic conditioning. Here’s a step-by-step guide on how to perform a burpee:

  1. Starting Position: Stand Tall
    • Begin by standing with your feet shoulder-width apart and your arms at your sides.
  2. Squat Down
    • Lower your body into a squat position by bending your knees and pushing your hips back as if you are sitting back into a chair. Keep your chest up and your back straight.
  3. Plant Your Hands
    • Place your hands on the floor in front of you, just inside your feet. Your hands should be shoulder-width apart.
  4. Jump Back into Plank Position
    • Jump your feet back, landing softly in a plank position. Your body should form a straight line from head to heels. Engage your core to keep your body stable.
  5. Perform a Push-Up (Optional)
    • If you want to add an extra challenge, you can include a push-up at this point. Lower your chest to the floor by bending your elbows, then push back up to the plank position.
  6. Jump Forward
    • Jump your feet back toward your hands, returning to the squat position. Use your arms to help propel your body forward.
  7. Jump Upward
    • Explosively jump straight up, reaching your arms overhead. This part of the movement is the “jump” in the burpee.
  8. Land and Repeat
    • As you land, immediately go into the next repetition by moving back into the squat position and repeating the entire sequence.


  • Maintain proper form throughout the exercise to prevent injury.
  • Engage your core muscles to stabilize your body during the movements.
  • Land softly to reduce impact on your joints.
  • If you’re a beginner, you can modify the exercise by stepping back instead of jumping and omitting the push-up.

Burpees are a highly effective exercise that works multiple muscle groups and provides a cardiovascular challenge. Start with a few repetitions and gradually increase as your fitness level improves.