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...
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.
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.
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
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