Health Shelf

Exercise · Cardio moves

Burpees

Exercise A to Z

  • Cardio

Works: Whole body, heart and lungs.

Add to a routineUsed in 9 timer routines

How to do it

Line drawing of a burpee: standing, squatting with hands on the floor, at the top of a press up, feet jumped back in behind the hands, then jumping with the arms overhead.
  1. Stand tall, then squat down and put your hands on the floor in front of your feet.
  2. Jump your feet back so you are at the top of a press up, body straight.
  3. Jump your feet back in, landing just behind your hands.
  4. Stand up and jump, reaching your arms overhead. Land softly and go straight into the next one.

Watch out for

Hips sagging in the plank, and landing heavily.

Make it easier or harder

  1. 1Chair step-back burpees: hands on a sturdy chair seat. Step your feet back one at a time, step them in, then stand. No jump.
  2. 2Step-back burpees: the same, with your hands on the floor.
  3. 3Burpees.
  4. 4Press up burpees: add a press up when your feet are back.
  5. 5Tuck jump burpees: bring your knees up towards your chest on the jump.

Do the difficulty that suits you.

Exercise from healthshelf.org

More exercises like this

Kettlebell swingsGlutes, the backs of your legs, back, grip, heart and lungs.Jumping jacksHeart, lungs, legs and shoulders.Bear crawlShoulders, core, legs and coordination.Mountain climbersHeart, lungs, core and shoulders.

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Safety and disclaimer

The workouts, exercise instructions and effort guide on this page are general information for adults. They are not tailored to you, they are not medical or professional advice, and they may not be suitable for you. They do not replace advice from a professional who knows you. Although exercise can be good for your health, all exercise carries some risk of injury.

Get advice from a doctor, physiotherapist or other qualified health professional before you start if:

  • you have a heart or lung condition, high blood pressure, diabetes or any other long-term condition
  • you have ever had chest pain, fainting or dizziness, with or without exercise
  • you have an injury, a joint or back problem, or pain when you move
  • you are pregnant or have had a baby in the last year
  • you have recently had an operation, or been ill
  • you take medicine that affects your heart rate, blood pressure or balance
  • you are new to exercise, or coming back after a long break
  • a doctor or other professional has told you to limit or avoid exercise
  • you have any other concern about your health

Stop straight away if you get chest pain or tightness, feel faint or dizzy, become unusually short of breath, feel your heart racing or beating irregularly, or feel sharp pain. Call 999, or your local emergency number, if you have chest pain or tightness, or if any of these does not settle quickly with rest.

Start at a level that feels comfortable and build up gradually. Clear the space around you, use a floor that is not slippery, and make sure any chair, step, bench or equipment is sturdy and will not move.

You choose whether to do these exercises and how hard to work, and you do them at your own risk. Read our full Medical Disclaimer.