How to do a burpee
The burpee is a full-body cardio exercise: squat down, jump your feet back to a plank, jump them back in and jump up. It works your legs, chest, arms and core and gets your heart pumping fast.
Step by step
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the floor in front of your feet.
- Jump or step your feet back into a high plank, your body in a straight line.
- Jump or step your feet back in toward your hands.
- Stand up and jump, reaching your arms overhead. Land softly and go again.
Common mistakes the coach checks
- Not reaching the plank. Kick your feet all the way back into a straight plank on every burpee.
- Plank not flat. Land in a full plank with your body straight before you jump back in.
Sets and reps
Do 3 to 5 sets of 5 to 10 burpees, or as many as you can in 30 seconds, resting a minute between sets.
Make it easier or harder
- Easier: Step your feet back and in one at a time and skip the jump, or put your hands on a bench.
- Harder: Add a push-up in the plank, or a tuck jump at the top.
Stay safe
Keep your hips in line in the plank and land softly. Go at your own pace: burpees are tiring, and form slips when you rush.
Check your form with the AI coach
Put your phone 3–4 m to your side, in landscape, with room for you standing and in a plank. Side-on I can see you get all the way down into the plank. Then press Start training and go: there's nothing to pick, the AI detects that you're doing burpees, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.