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How to do Burpees

Master the art of burpees with our step-by-step guide on this full-body exercise that combines strength, cardio, and agility.

  • 18 Oct 2023
  • 3 min read

You know, just like choosing the right insurance plan can be a game-changer, picking a solid workout move can be, too. We're talking about the burpee. Yes, a simple "how to do a burpee" search might've brought you here. This one exercise packs a punch. It's like the Swiss army knife of workouts. The best part is, you don’t need weights or fancy gym equipment. For those wondering how to do burpees - it's a quick move that starts with standing, going to the ground, and then popping back up. Stick around, and we'll break it down for you.

Steps to do burpees at home

If you're searching for a top-notch dynamic full-body workout, burpees are what you need to master. We have broken down the steps to help you do it right.

·       Starting stance

Kick things off by standing upright. Your feet should be about as wide apart as your shoulders. Keep your arms resting by your sides.

·       The squat

Now, push those hips backwards, bend those knees, and drop into a squat (like you're about to sit on an imaginary chair). Make sure that your back does not sag.

·       Hands down 

Place your hands on the ground so that you can see them right in front of your feet. Next, shift your weight onto those hands. Hop and land softly in a plank position. Aim for a straight line from head to toe.

·       Back up

Bring your knees ahead behind your elbows, stretch those arms up and give a little jump. Make sure you land at the starting point of the burpee. When your feet touch down, gear up for the next round.

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You can increase the number of burpees you do gradually. Don’t aim to achieve high numbers as a beginner, as it may be detrimental to your health. Doing exercises at a comfortable pace is best for achieving desired results.


For those looking for an advanced variation of burpees, try doing burpee push-ups or single-legged burpees. And if you're wondering about adding some weight, grab something handy – like a filled water bottle or that thick book you've been meaning to read.


Burpee push-ups can improve your endurance and cardiac health. But consult a trainer before trying out any exercise related to high-intensity interval training. You can also discuss its suitability with your medical practitioner, particularly if you have any health issues.


Burpees are known to have many benefits, from aiding weight loss to improving heart health. But, it’s vital to pick your exercise regimen based on what works for you. Give burpees a try, but if you feel discomfort at any stage, consult a professional and your doctor. Do the basic version in moderation if your physical fitness prevents you from going for advanced variations.

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