Skip Nav

How to Do a Burpee | GIF

The Total-Body Move Everyone Needs to Do

Squat, plank, push-up, jump forward, explode up, and repeat. You've gotta love burpees (or hate them because they're so intense!). There's a lot going on in this dynamic move, and not only does it tone your arms, core, and legs, but it also gets the heart rate pumping, so you know it's burning calories too. Check out this GIF to ensure you have the proper form and order of moves.

  1. Lower into a crouching squat with your hands on the floor.
  2. Do a squat thrust by jumping your feet back into a plank position.
  3. Do one basic push-up, bending the elbows and then straightening back to plank.
  4. Jump the feet forward to the hands, and come into a squat.
  5. Do an explosive jump straight up, getting as much height as you can.

Start off cycling through 10 in a row, or if you're ready to step it up, try this challenge: see how many burpees you can do safely and effectively in one minute. If you prefer, you can also do a burpee by jumping first, and here's a tutorial breaking down that version.

Image Source: POPSUGAR Studios
Strength-Training Exercises That Require No Equipment
Squat Rack Mistakes to Avoid at the Gym
Try This 15-Minute Jump Rope Workout For Beginners
4-Move Bodyweight Ab Workouts
11 Best Bodyweight Exercises For Strength
10-Minute CrossFit Burpee Workout
Trainer's 10-Minute Ab Workout
Best Exercises of 2020
Yoga Poses for Strong Arms and Abs
35-Minute CrossFit AMRAP Workout With Jumping Rope
Sciatica Exercises That Can Help Prevent Pain
A 15-Minute Core Workout to Work Your Abs and Entire Core
Latest Fitness
All the Latest From Ryan Reynolds