Reps Only exercise

Half Burpee form, muscles worked, and workout tracking

The half burpee is a burpee variation that removes the push-up and jump, cycling between a standing position, a hand-supported squat, and a plank via a jump back and jump in, working the core, hip flexors, quads, and shoulders. Lifters and group-fitness athletes use it for high-turnover metabolic conditioning because it preserves the burpee's heart-rate demand while sparing the wrists, chest, and lower back from repeated floor impacts.

Half Burpee illustration

How to do Half Burpee

  1. 1Stand with your feet hip width apart, then squat down and place both hands flat on the floor just in front of your feet.
  2. 2Brace your core and jump both feet back into a strong plank position, body straight from head to heels.
  3. 3Do not let your hips sag toward the floor or pike high as your feet land.
  4. 4Jump both feet back up toward your hands, landing flat-footed just behind your palms.
  5. 5Stand up fully, exhaling as you rise, and move straight into the next rep at a pace you can sustain for the whole set.

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Track Half Burpee in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.