How To Do A Burpee In 3 Simple Steps

Burpee’s are one of those moves that somehow everyone has come to dislike! Although saying that, I know a few people who would prefer burpees to jumping lunges… I have no idea why, when burpees are such an awesome drill that can be done anytime and anywhere with no need for equipment. The burpee is a full body exercise working most major muscle groups; they can be used as part of strength training and cardiovascular training. And cos there is a dictionary definition, I’m gonna use it…


plural noun: burpees
a physical exercise consisting of a squat thrust made from and ending in a standing position.

The Burpee In 3 Steps

Step 1:

Step 2:

Step 3:

How To Do A Burpee

Step 1: Begin in a standing position with feet hip or shoulder width apart. Drop into a squat position and place hands on the floor 

Step 2: Kick your feet back, keeping your arms extended into a plank position…the variation in the image doesn’t have your chest drop to the floor but that is an option for progression 

Step 3: Quickly bring your feet back to the squat position (as per Step 1 image), jump up to standing from the squat position and clap hands above your head 

Things To Consider

The number one “mistake” I see when burpees are being performed is the arching of the lower back which can cause you an injury. When you’re jumping down into the high plank position and back again make sure to engage your core – squeeze your belly button in towards your spine to keep your spine in alignment with your shoulders and hips. Once you’ve nailed the form you can progress onto adding up reps and getting your heart rate up! 

Give This A Go:

Beginners – 30 seconds as many reps (burpees) as you can

Intermediate / Advanced – 1 minute as many reps as possible

Regression – If you have an injury, you can reduce the impact by stepping into plank position and removing the jump at the top. 

Progression – 4 minute tabata set (20 seconds burpees performed as fast as possible, 10 seconds rest, 8 sets)

Variations I love – Oooo, I love a burpee with a barbell and row, burpee over the bar, 108deg burpees, burpees with broad jumps… the list is endless!


There are certain moves that a class is not complete without and a burpee is definitely one of them 😉 You can check them out incorporated into my Quick & SimpElle Workout #1

quick and simple 30 minute workout

Go on and give this highly, highly underrated exercise a go…

Elle 🙂 x

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 



1 Comment

  1. February 2, 2019 / 04:11

    I love how burpees get my heart rate up quick! Love including them in HIIT!

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