The burpee, or commonly known as squat thrust, is a full body exercise and the ultimate example of functional fitness used in strength training and as an aerobic exercise for strength-building, endurance, rapid weight loss and improved aerobic capacity. It is one of the few equipment-free exercises that work your entire body and give you a great cardiovascular workout.

  • Bodyweight
  • Compound

Burpees work your whole body. Unlike isolation exercises like triceps kickbacks and biceps curls, burpees are a full body exercise. That means you will work virtually every muscle in your body while doing them, so you are actually burning more calories in less time when you do burpees. They will get you fitter, then pretty much any other exercise can, because not only will these simple steps turn you into an athlete, they will also help you rev up your metabolism, scorch fat and get you conditioned like no other exercise can do.

Similar Exercises to Try

Suggested Equipment

Benefits of Burpees

  • They are functional movements and utilize most muscles in your body.
  • They will help you to burn calories long after your workout is done
  • They can boost your condition and physical strength without having to do long workouts
  • Burpees are great for increasing your endurance
  • As no equipment is necessary for doing burpees, you can latterly do them anywhere.

Muscles Worked

  • Biceps brachii
  • Triceps brachii
  • Pectoralis Major
  • Quadriceps
  • Glutes
  • Hamstrings
  • Rectus Abdominous

How to Do a Burpee

Fitness model performing a burpee
Fitness model performing a burpee
Fitness model performing a burpee
Fitness model performing a burpee
  1. Stand straight such that your feet should be shoulder-width apart. Then lower into a squat position, placing your hands on the floor in front of you.
  2. Kick your feet back to bring yourself into a push-up position and immediately drop your chest to the floor.
  3. Lower your chest to do a push-up as you return your feet back to the squat position as fast as possible.
  4. Stand up, and then jump up into the air as high as you can while clapping your arms overhead.
  5. Do ten reps to complete one set. In case you are out of shape or a beginner, start off with five burpees in a row.