How to do the burpee

Step by step

1. Stand tall with your feet in a comfortable stance, arms to your sides, and gaze directed forward.
2. Take a breath, lean forward and bend your knees to place your hands flat on the floor, just in front of your feet.
3. Kick your legs back to extend your body into a push-up position. Your shoulders, hips, knees, and ankles should be aligned.
4. Inhale and perform a push-up, descending until your face is an inch or two from the floor (optional). Exhale as you extend your arms.
5. Kick your legs forward to bring your feet just behind your hands as you breathe in.
6. Extend your body and perform a vertical jump as you raise your arms above your head. Exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the burpee

• Bodyweight Starter3 × 10
• Athletic Performance5 × 10
• Beginner HIIT Burn3 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.