---
title: "Burpee"
description: "Begin by standing with your feet shoulder-width apart and your arms at your sides."
locale: en
slug: burpee
url: "https://hi.fitness/exercises/burpee"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Front delts","Glutes","Hamstrings","Mid chest","Triceps"]
equipment: ["Bodyweight"]
category: "Conditioning"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/b7ea2441-burpee.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Burpee

Begin by standing with your feet shoulder-width apart and your arms at your sides.

## How to do it

1. Begin by standing with your feet shoulder-width apart and your arms at your sides.
2. Lower your body into a squat position and place your hands on the floor in front of you.
3. Jump your feet back to land in a plank position, keeping your body in a straight line from head to heels.
4. Perform a push-up, then jump your feet back towards your hands.
5. Explode into a jump straight up, reaching your arms overhead. Land softly and immediately lower back into the squat position to begin the next repetition.

## Form tips

- Start with a moderate pace to master the form, then gradually increase your speed as you become more comfortable with the movement.
- Ensure your movements are fluid and controlled to avoid unnecessary strain on your joints.
- Focus on landing softly during the jump to reduce impact on your knees and ankles.

## Similar exercises

- [Treadmill Running](https://hi.fitness/exercises/treadmill-running) - Quads · Cardio machine
- [Treadmill Jogging](https://hi.fitness/exercises/treadmill-jogging) - Quads · Cardio machine
- [Stationary Exercise Bike](https://hi.fitness/exercises/stationary-exercise-bike) - Quads · Cardio machine
- [Gym Rowing Machine Normal Speed](https://hi.fitness/exercises/gym-rowing-machine-normal-speed) - Quads · Cardio machine
- [Gym Elliptical Machine Normal Speed](https://hi.fitness/exercises/gym-elliptical-machine-normal-speed) - Quads · Cardio machine
- [Assault Airbike Normal Speed](https://hi.fitness/exercises/assault-airbike-normal-speed) - Quads · Cardio machine
- [Gym Rowing Machine Fast Speed](https://hi.fitness/exercises/gym-rowing-machine-fast-speed) - Quads · Cardio machine
- [Gym Rowing Machine Sprint Speed](https://hi.fitness/exercises/gym-rowing-machine-sprint-speed) - Quads · Cardio machine