Burpees are a very intense exercise – like squat thrusts, but harder! These will work your heart and lungs, muscular endurance, plus balance and coordination. Burpees are very efficient as well – you get a great full body workout in a short time.


Step 1: Start in a standing position with feet close together, arms at your sides.


Step 2: Now, squat down and put the palms of your hands just outside and in front of your feet.


Step 3: Support yourself with your hands, then thrust your feet backward so that you are in the traditional “up” portion for a standard pushup.



Step 4: Do a full pushup and when you return to the up position, immediately jump your feet up to your hands.


Step 5: As soon as you reach the squat position, jump up! (Instead of standing up, you do a squat jump at the end.)

This is one “rep”.

Now you’re back to the standing position and can start another rep.

Burpees video:

See more exercise guides in The Bodyweight Exercise Collection.

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  1. The images aren’t loading so it makes it pretty hard to figure out what you’re doing. 🙂

  2. @Bryant

    The images should load now. When I do the video that should help a lot more since this exercise has a lot to it.

  3. Are you going to release all the videos at once? They would be helpful. 🙂

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