How to perform the Burpee
- Set up. Set up in a stable, balanced starting position appropriate for the Burpee using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Burpee
Burpee Jump Box
The Burpee Jump Box combines a burpee with a jump onto a box, enhancing your explosive power and cardiovascular endur…
Burpee Squat
The Burpee Squat combines a burpee with a squat for a full-body workout.Start in a standing position.Drop into a squa…
Burpee Twist
The Burpee Twist combines a traditional burpee with a rotational twist to engage your core and improve stability.Star…
Burpee with Push-up
The Burpee with Push-up is a full-body exercise that combines strength and cardiovascular training.Start in a standin…
Kettlebell Burpee
The kettlebell burpee combines a traditional burpee with a kettlebell for added resistance.Start standing with a kett…
Push-up Plank Jack Burpee
The Push-up Plank Jack Burpee combines strength and cardio for a full-body workout.Start in a standing position.Drop …
Silent Burpee
The Silent Burpee is a low-impact variation of the traditional burpee, focusing on fluid movement without the jump.St…
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