The Burpee is a intermediate-friendly bodyweight plyometric exercise that targets the abdominals and chest, with the quadriceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesAbs, Chest
Secondary musclesQuads
EquipmentBodyweight
LevelIntermediate
TypePlyometrics
3D demo in the EGON app
01 Execution
How to do the Burpee
Stand tall with feet shoulder-width apart, arms relaxed at your sides, and core braced.
Drop into a low squat and place your hands on the floor just in front of your feet.
Kick or step both feet back so you land in a high plank position with arms straight.
Lower your chest to the floor in a controlled push-up, then press back up to the high plank.
Jump or step both feet back up under your hips into the squat position.
Explode upward into a jump with arms reaching overhead, land softly, and reset for the next rep.
02 The payoff
Why it earns its spot
Trains full-body strength and conditioning in a single movement.
Spikes the heart rate fast for efficient cardio work.
Builds explosive power, pressing strength, and core endurance at once.
03 Don't do this
Common mistakes
Skipping the push-up at the bottom and turning the burpee into a squat-thrust-jump instead.
Sagging the hips in the plank position, which strains the lower back over volume.
Landing the jump with stiff legs instead of absorbing softly into a quarter squat.
Going so fast that form collapses — turns a conditioning lift into a sloppy injury risk.
EGON Put it on record
Track it in EGON.
Log every set of the Burpee, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
