Burpee

Learn how to do Burpee with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 9 Quadriceps GlutesAbsShouldersCalves No equipment

Burpee is a No equipment exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Abs, Shoulders, Calves. It has a MET value of 9, meaning a 70 kg person burns approximately 320 kcal in a 30-minute session.

How to Do Burpee

A high-intensity burpee variation performed without the push-up phase, focusing on speed, conditioning, and full-body engagement.


Instructions:


  • Stand upright with feet shoulder-width apart and arms at your sides.

  • Drop into a squat position and place your hands on the floor in front of you.

  • Jump your feet back into a plank position, keeping your body straight.

  • Immediately jump your feet back towards your hands.

  • Explosively jump upward, extending your arms overhead.

  • Land softly and repeat for the desired number of reps.


Common mistakes:


  • Not fully extending the body at the jump

  • Dropping hips too low or raising them too high in the plank position

  • Landing heavily without absorbing the impact

  • Moving too fast and losing proper form

You're a coach? Burpee is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleAbsSecondary muscleShouldersSecondary muscleCalves
EquipmentNo equipment

Calorie Calculator

MET 9
Estimated burn
320 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Burpee

Type
No equipment exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes, Abs, Shoulders, Calves
MET value
9
Calories (30 min, 70 kg)
≈ 320 cal
Video quality
4K with male and female demonstrations

More Cardio Exercises

Air Bike
MET 8

Air Bike

  • Air Bike
Bike
MET 6

Bike

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment
Burpee – With Push-Up
MET 9

Burpee – With Push-Up

  • No equipment

FAQ: Burpee

What muscles does Burpee work?

Burpee primarily targets the Quadriceps, with secondary engagement of the Glutes, Abs, Shoulders, Calves.

How do you do Burpee correctly?

A high-intensity burpee variation performed without the push-up phase, focusing on speed, conditioning, and full-body engagement. Instructions: Stand

Is Burpee good for beginners?

Burpee has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Burpee?

Burpee requires: No equipment.

What are the benefits of Burpee?

Burpee strengthens the Quadriceps, engages the Glutes and Abs and Shoulders and Calves, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Burpee?

Similar exercises to Burpee include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Burpee better than Bike?

Both Burpee and Bike target the Quadriceps. Burpee uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Bike
MET 6

Bike

  • No equipment
Dumbbell High Knees
MET 7

Dumbbell High Knees

  • Dumbbells
Dumbbell Jumping Jacks
MET 7

Dumbbell Jumping Jacks

  • Dumbbells
Elliptical Trainer
MET 6

Elliptical Trainer

  • Elliptical Trainer
  • Elliptical Trainer
Incline Running
MET 8

Incline Running

  • Treadmill

Add Burpee to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free