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Cardio · Body Weight
Burpees
Burpees is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the quadriceps, chest and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Full Body
Secondary muscles
- Quadriceps
- Chest
- Shoulders
- Core
How to do Burpees
- Stand with your feet shoulder-width apart.
- Squat down and place your hands on the floor in front of your feet.
- Jump your feet back into a plank, then jump them back in toward your hands.
- Explode up into a jump, reaching your arms overhead, and land softly into the next rep.
Form tips
- Keep your core tight in the plank so your hips don't sag.
- Step back instead of jumping to make it easier.
Burpees alternatives
More cardiovascular system exercises
Burpees FAQ
What muscles does Burpees work?
Burpees mainly works the cardiovascular system in the cardio. The quadriceps, chest, shoulders and core work as secondary muscles.
What equipment do you need for Burpees?
None. Burpees is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Burpees should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Burpees good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Burpees burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Burpees?
Other exercises for the cardiovascular system include Half Burpees, Med Ball Slam Burpees, Suspension Trainer With Grips Mountain Climber and Battle Rope Double Arm Slams.
For developers
Use Burpees in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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