How to Do Burpees (and Easier Versions)
Love them or hate them, burpees are one of the most effective no-equipment moves — full-body strength and cardio in one. Here’s how to do them and scale them.
How to do a burpee
- From standing, squat down and place your hands on the floor.
- Jump (or step) your feet back into a plank.
- Optionally do a push-up.
- Jump (or step) your feet back to your hands.
- Explode up into a jump, reaching overhead.
Scale it to your level
- Beginner: step the feet back and forward instead of jumping; skip the push-up and the jump (stand up instead).
- Advanced: add the push-up and a higher jump.
- Keep a solid plank position — don’t let your hips sag.
- Great for HIIT and home workouts — start slow and build up.
Burpees scale to any level — step (don’t jump) and skip the push-up as a beginner, then add intensity as you get fitter.
Quick answers
What muscles do burpees work?
Nearly everything — legs, chest, arms, core and shoulders — plus a big cardio hit. They’re a true full-body conditioning move.
Are burpees good for weight loss?
They burn a lot of calories quickly, which helps — but fat loss still needs a calorie deficit. They’re a great addition, not magic.
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