Reps Only exercise

Burpee form, muscles worked, and workout tracking

The burpee is a full-body conditioning movement that chains a squat, a plank or push-up, and a jump into one continuous rep, taxing the legs, chest, shoulders, and core while driving heart rate up rapidly. It is a staple of circuit training, CrossFit-style workouts, and no-equipment conditioning because it builds work capacity and anaerobic endurance in minimal space with nothing but bodyweight.

Burpee illustration

How to do Burpee

  1. 1Stand with feet shoulder-width apart, then squat down and place your hands on the floor just inside your feet.
  2. 2Jump or step your feet back into a strong plank, keeping your core braced so your hips do not sag.
  3. 3Lower your chest to the floor in a push-up if prescribed, then press back up to the plank.
  4. 4Jump your feet back toward your hands, landing flat-footed with your chest up rather than rounding your back.
  5. 5Drive through your legs to jump vertically, extending your hips fully and reaching overhead.
  6. 6Land softly with bent knees, breathe rhythmically, and flow straight into the next rep at a sustainable pace.

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Track 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.