Burpee
Expert Advice
Maintain a brisk pace but focus on proper form to prevent lower back strain during the plank and jump portions of the exercise.
How-to-do Steps
- Stand with feet shoulder-width apart.
- Drop into a squat and place your hands on the ground.
- Jump your feet back into a plank position.
- Perform a push-up (optional).
- Jump your feet back to your hands.
- Explosively jump into the air, reaching your arms overhead.
- Land softly and immediately lower into the next rep.
- Repeat for the desired number of repetitions.
Track Burpee in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Burpee primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Biceps, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes16%
Hamstrings12%
Calves12%
Quads12%
Abs12%
Biceps12%
Shoulders12%
Chest12%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Burpee work?
Burpee primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Biceps, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Burpee?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Burpee suitable for beginners?
Yes, Burpee is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
