The burpee is a calisthenic exercise performed to increase strength and explosiveness. Performed in repetitions, it also improves cardio-vascular fitness. Though there are several different variations of the burpee, some utilizing Weights such as Kettlebells or Weight Vests, the most common form is...

  1. Start in a push up position.
  2. Do one push up.
  3. Quickly jump feet forward to a squatting position, like in a squat thrust.
  4. Jump high into the air, bringing your knees up to your chest & raising your hands above your head.
  5. Land with feet together, on the balls of your feet..
  6. Drop back to a squat.
  7. Jump feet back to a push up position.
  8. Repeat many times.

With practice the exercise can be done in a fluid, constant movement without pauses. This exercise can be performed in a relatively small area. Many variations can be added, such as performing a sit up between steps #1 and #2. In one variation of the exercise called "whoopee jumps," a loud shout is added, which can help build endurance. Fitness experts such as Ross Enamait, RossTraining.com, proclaim

"A few minutes of Burpee conditioning will quickly convince you that your own natural bodyweight provides plenty of resistance for an ass-kicking workout that blasts your stamina and fat loss through the roof.

The burpee is one of a series of exercises common in a soccer player's circuit training, along with the split jump and squat thrust. It is anecdotally popular in prisons, where exercise time, equipment, and space are all limited. It is also an important source of conditioning for several Mixed Martial Arts fighters including current UFC welterweight Champion Georges St. Pierre.


  • When extending the legs to position #1, be sure to avoid letting the hips drop too low (hyperextension of the lower back).
  • It is advisable to breathe forcefully as it is tempting to hold ones breath whilst performing the exercise.


The super-burpee is just like the burpee with a push-up and jump added, although it is usually done starting from a standing position.

  1. Start standing, in a light jog in place.
  2. Lower body in a squat motion to the point where thighs and shins are at a 90 degree angle.
  3. Place palms on ground at shoulder width and jump feet out to push up position.
  4. Do a push up.
  5. Jump feet forward to a squatting position just like in a squat thrust.
  6. (optional: stand, light jog in place)
  7. Jump clear of the ground, bringing your knees up to your chest.
  8. As feet touch ground, brace for impact and lower body into squatting position in a controlled manner.
  9. Repeat many times.

The super-burpee is very similar to the yoga series commonly known as a "sun salutation", which has a back bend at the beginning and two more bends in the push up position.

Good examples of burpee routines and explanations can also be found here

100 Burpee Challenge

A conditioning routine that is popular on various training sites is the '100 challenge' in which you time yourself doing 100 burpees (full push up, squat thrust and jump) with the aim of reducing timings and increasing overall conditioning. Anything sub-10 minutes is considered a good level of conditioning with people even breaking the 5 minute barrier. A popular Mixed Martial Arts website Sherdog is one place where for such a challenge is ongoing Sherdog.net Conditioning Forums


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