How Do You Do Burpees?


Quick Answer

To perform a burpee, squat down, kick your feet back to go into a push-up position, quickly return to the squatting position, and then jump up. There are variations of the burpee that add weights, push-ups, jumping or clapping, but the basic moves are all the same.

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Full Answer

  1. Squat down

    From an upright standing position with feet shoulder width apart, squat down, and plant your hands flat on the floor.

  2. Kick your feet back

    With your hands flat on the floor, kick both feet back so that you are in a push-up position, arms fully extended beneath you and feet extended behind you. Some variations add a push-up or two here. Adding two push-ups disrupts your momentum, which makes the rest of the burpee more challenging.

  3. Return to the squatting position

    Pull your feet back under you so that you are once again in a squatting position. Keep your hands flat on the floor at this point, and be careful of your balance.

  4. Jump to your feet

    Jump out of your squat. Be careful that you do not simply stand, as that lessens the impact of your workout. Some variations of the exercise call for you to clap your hands over your head as you jump up. Repeat the exercise as many times as your regimen calls for.

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