How to Do a Burpees

  1. Start standing, then squat down and place your hands on the floor.
  2. Lower into a squat position, keeping your chest up and back straight.
  3. Perform a push-up (optional), then jump your feet back to your hands and leap up.

Muscles Affected


Primary muscles: Quadriceps, glutes, shoulders

Secondary muscles:Core, calves, arms

Equipment: Bodyweight

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your core tight throughout the movement. Inhale as you lower and extend. Exhale as you jump up.


Sets And Reps

Do 2–3 sets of 12–20 reps

Benefits of Burpees

  1. Boosts cardiovascular fitness and strength
  2. Burns calories and improves overall conditioning