What is a burpee exercise??

In the search for a quick tool to determine physical fitness, Royal H. Burpee a physician in 1930 invented the exercise named after him, the Burpee.


A Burpee or squat-thrust is a full-body exercise that combines a push-up and a jump squat.

Burpee exercise

How to Do a Burpee

  1. Stand with your feet shoulder-width apart.
  2. Bend at your hips and knees to lower yourself into a squatting position
  3. Place your hands on the floor in front of you while you shift your weight to your hands.
  4. Kick your feet back so that you are in the plank position
  5. Drop all the way down to the floor.
    Push-up to lift body off the floor and return to plank position.
  6. Press up with your arms and jump your feet forward.
  7. Jump quickly into the air so you land back where you started.
  8. As soon as you land with knees bent, get into a squat position and do another repetition.

Making a Burpee exercise Easier

  • Don’t lower your body to the ground during the plank portion.
  • Move into a plank position by stepping, rather than jumping, your feet behind you.
  • Remove the jump at the stop, simply stand and reach arms overhead, rising onto toes.

Making burpee exercise more challenging?

There are several ways to ramp up the difficulty of a standard burpee. Here are three examples.

  1. Burpee box jump
  2. Burpee with a bosu ball
  3. Burpee with dumbbells


  1. It serves as a full body exercise as it helps improve strength and endurance.
  2. It improves your cardiovascular fitness.
  3. It enhances your body coordination
  4. It can be done at your convenience.
  5. Improves your strength and mobility in your day-to-day life

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