Burpees is a conditioning movement on Fiz. Full-body conditioning movement. Primary muscles: cardio, chest, quads. Scored by reps. Featured in Chipper, Filthy Fifty, Helton, Hybrid Games Prep 🔥, Klepto, Open 14.5, Run & Burpee, Ryan, Spitfire, Sunday Sweat, Terrible Tuesday, Terrible Tuesday 3.
Burpees
Full-body conditioning movement
Category
Conditioningmixed-modal work under fatigue
Logged as
Reps
Primary muscles
Cardio, chest, quads
Secondary
Triceps, shoulders, glutes, core
Appears in
How to do a burpee
4 steps- From standing, drop your hands to the floor and kick or step your feet back until your body is flat on the ground.
- Chest and thighs both touch the floor at the bottom. That contact is the rep, not a push-up.
- Drive back up, bring your feet under you, and jump so both feet leave the floor.
- Finish with hips and knees open and hands overhead, or with a two-hand touch on a target six inches above your standing reach.
What counts as a rep
Movement standard- Chest and thighs must touch the floor at the bottom. A chest that lands while the hips stay high is a no-rep.
- At the top, hips and knees reach full extension with the feet off the floor. Where a target is used, both hands touch it.
- Stepping back and stepping up is legal unless a workout says otherwise. The jump at the top is not optional.
Common faults
3 faults
The chest hits the floor before the hips, so the body arrives in a wave rather than flat.
FixLet the hips drop with the chest. Landing flat is faster over ten reps than snaking down and back up, and it is the version that counts.
The jump at the top shrinks to a shrug as the workout goes on, and the feet stop leaving the floor.
FixWatch the feet, not the hands. If you cannot leave the floor you are past your sustainable pace, so slow the turnaround at the bottom instead of shortening the top.
Hands land too far forward, which turns every rep into a long push back to standing.
FixPlace your hands under your shoulders rather than out in front of your head. The shorter lever costs less on every rep of a long set.
Scaling ladder
1 harder, 1 easier
BurpeesWorks cardio, chest, quads
Step-back BurpeeBurpee with step-back instead of jump
Workouts using the burpees
12 on FizFrequently asked
5 answersWhat muscles does the Burpees work?
Burpees primarily works cardio, chest, quads, with secondary engagement of triceps, shoulders, glutes, core.
How do you do a Burpee?
From standing, drop your hands to the floor and kick or step your feet back until your body is flat on the ground. Chest and thighs both touch the floor at the bottom. That contact is the rep, not a push-up. Drive back up, bring your feet under you, and jump so both feet leave the floor. Finish with hips and knees open and hands overhead, or with a two-hand touch on a target six inches above your standing reach.
What counts as a rep on the Burpee?
Chest and thighs must touch the floor at the bottom. A chest that lands while the hips stay high is a no-rep. At the top, hips and knees reach full extension with the feet off the floor. Where a target is used, both hands touch it. Stepping back and stepping up is legal unless a workout says otherwise. The jump at the top is not optional.
What's an easier alternative to the Burpee?
Scale it to Step-back Burpee.
What's a harder progression from the Burpee?
Progress to Burpee Box Jump once the Burpee is comfortable.