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How to Do a Burpee: A Beginner's Guide

If you're looking for a full-body workout that doesn't require any equipment, look no further than the burpee. This exercise targets your arms, legs, core, and cardiovascular system all at once. While it may seem intimidating at first, with a little practice, anyone can master the burpee. Here's how to get started.

Step 1: Start in the Standing Position

Stand up straight with your feet shoulder-width apart. Your arms should be at your sides.

Step 2: Drop into a Squat

Bend your knees and lower your hips down into a squatting position. Place your hands on the ground in front of you.

Step 3: Kick Your Feet Back

Quickly kick your feet back so that you're in a push-up position. Your arms should be fully extended, and your body should form a straight line from your head to your heels.

Step 4: Perform a Push-Up

Lower your body down to the ground by bending your arms. Keep your elbows close to your body as you lower yourself down.

Step 5: Push Yourself Back Up

Push yourself back up to the starting position by straightening your arms. Your body should be in a push-up position again.

Step 6: Jump Your Feet Forward

Jump your feet forward so that they land just behind your hands. Your feet should be shoulder-width apart.

Step 7: Jump Up

Jump up into the air with your arms extended above your head. Land softly back on the ground.


Repeat steps 2-7 for the desired number of repetitions.

Tips for Success

Here are a few tips to help you get the most out of your burpees:

  • Focus on form over speed. It's better to do fewer reps with good form than lots of reps with bad form.
  • Breathe properly. Inhale during the squat and push-up phases, and exhale during the jump and landing phases.
  • Modify the exercise as needed. If you're a beginner, you may want to start with modified burpees (e.g. without the push-up or jump).
  • Challenge yourself. Once you've mastered the basic burpee, try adding a push-up or a jump to make it more challenging.


Question Answer
How many calories does a burpee burn? A burpee can burn anywhere from 8-14 calories per minute, depending on your weight and intensity level.
How many burpees should I do? That depends on your fitness level and goals. Start with a few reps and gradually work your way up.
Are burpees bad for your knees? As long as you perform the exercise with proper form and don't have any underlying knee issues, burpees should not be problematic for your knees. However, if you experience knee pain during or after the exercise, it's best to consult a healthcare professional.
Can I do burpees every day? It's generally recommended to give your body a rest day in between workouts to allow for proper recovery. However, if you're an experienced athlete and your body can handle it, you may be able to do burpees every day.


Now that you know how to do a burpee, it's time to give it a try! Remember to start with proper form, focus on your breathing, and listen to your body. With practice, you'll be able to increase your endurance and take your workout to the next level. Good luck!

If you're interested in more fitness tips and exercises, check out our article on "The Benefits of HIIT Training" for a full-body workout that will get your heart pumping.