How to Perform the Perfect Burpee

Burpees are a powerhouse strength and conditioning exercise that combine physical elements along with endurance and aerobics. The beauty of the exercise is that it requires only your body and some space to manoeuvre, making it a valuable asset to your exercise arsenal.

Although the name may strike you as silly, just try doing 20 of them as fast as you can. You will quickly understand why they are popular with athletes and soldiers as part of their exercise regimes.


  • 1

    Stand Tall

    The beginning position is quite simple to learn as you have been performing it with varying results for most of your life. Stand with your chest out, core tight and head straight.

    Your feet should be shoulder width apart with your toes facing outwards slightly.

  • 2


    Quickly and explosively kick your hips back as if sitting in a chair and squat deep to the ground. Your chest should remain out and your core tight. Squat until the palms of your hands are placed on the ground directly beneath your shoulders.

  • 3

    Kick Back

    In the squat position with your hands on the ground, use your abdominals and legs to drive your legs back so that you are in a plank position. This position is more commonly known as a push-up position and should resemble exactly what you would look like prior to performing a push-up.

    Your back should be straight and your arms locked. You should feel stable in your core and lower back.

  • 4

    Back Again

    Once you are firm in your plank position, use your core, upper and lower body strength to return to the same squat position (hands on the ground) that you were in before. The movement should be explosive, quick and precise, all of which comes with practice.

  • 5

    Through the Roof

    The final part of the burpee is also the most important. From the squat position, push off the ground from your feet and explode into a jump. Raise your hands up and jump as high as you can for maximal results.

    Land softly, bending your knees to absorb the impact. Once you have landed, plant your feet and position your body as your did in Step 1 and repeat all the Steps (1-5 ) to perform another burpee.

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