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No Jump Burpee

Plyometrics / Cardiovascular / Calisthenics / Martial Arts / Total Body / Intermediate
  • Quads
  • Chest
  • Shoulders
  • Forearms
  • Abs
  • Quads
  • Calves
  • Triceps
  • Middle Back
  • Lower Back
  • Glutes
  • Hamstrings
  • Hip Flexors
4 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Burpee - Learn Proper Burpee Form

  1. Step 1: Stand tall with feet hip-width apart and arms at your sides.
  2. Step 2: Begin exercise by bending knees and lowering hips down while simultaneously placing your hands on the ground and kicking your feet behind you as you drop to the ground.
  3. Step 3: Next, with your body barely touching the ground in the down position of a push-up, arch your back up so that your arms become straight.
  4. Step 4: Finally, "snap" your feet forward as you push yourself off the ground and stand up tall. This completes one rep.

Burpee Variations and Burpee Alternatives

  1. Variation 1: Place hands on a 6-inch step and step back with right leg and then left leg. Reverse movement back to starting position.
  2. Variation 2: Perform one leg at a time with hands flat on the floor.
  3. Variation 3: Wear a weighted vest for increased resistance.

Burpee Tips

  1. Tip 1: Complete each rep as quickly as possible in good form.
  2. Tip 2: Don't allow your knees to bend inward.
  3. Tip 3: Focus on performing the movements in sync with each other. The exercise should be fluid and not step-by-step.

Burpee Records and Burpee Statistics from Site Users

Burpee - Similar Exercises

ExercisePrimary MuscleDifficulty
Default QuadsIntermediate
Default QuadsIntermediate
Default QuadsExpert
Default QuadsIntermediate
Default QuadsIntermediate
Search All Exercises Now!

Burpee Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest blue Shoulders blue Forearms blue Abs blue Quads blue Calves blue Triceps blue Middleback blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Quads orange

Burpee Equipment


Burpee Training Details

The burpee is a plyometrics, cardiovascular, calisthenics, martial arts, and total body exercise that primarily targets the quads and to a lesser degree also targets the chest, shoulders, forearms, abs, quads, calves, triceps, middle back, lower back, glutes, hamstrings, and hip flexors.

The only burpee equipment that you really need is the following: . There are however many different burpee variations that you can try out that may require different types of burpee equipment or maye even require no equipment at all.

Learning proper burpee form is easy with the step by step burpee instructions, burpee tips, and the instructional burpee technique video on this page. The burpee is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the burpee video, learn how to do the burpee, and then be sure and browse through the burpee workouts on our workout plans page!

Burpee Sports

Burpee Force Type: Push
Burpee Mechanics Type: Compound
Burpee Other Names: Burpees, No Jump Burpees
4 Reviews
  • TylerS
    over 2 years ago #

    I like doing burpees because they're so much harder than they look. Just try a few without stopping and you will see what I mean! They really are a great way to get your whole body warmed up before a workout, or even a great standalone workout when you don't have time to get to the gym.

  • Ikeman83
    about 2 years ago #

    If you want to do this with a much higher level of intensity, after you kick your legs out, do a pushup, then bring your right knee to your chest, then do another pushup, then bring your left knee to your chest, then do another pushup before jumping your feet to your hands.

  • JoelJonathan
    7 months ago #

    Burpees are so good for your overall cardiovascular endurance and a great total body movement to get your heart rate up, (you can also add burpees to your workout in the beginning as a warm-up or the end as a great fat-burning finisher) but...


  • NAC
    3 months ago #

    Behind every great person is a ton of burpees! The burpee is a great cardio exercise. You can do them anywhere and it gets your heart going fast. I remember a while ago I did a workout that was a squat/bupree pyramid workout it was really challenging it went like this: 10 burpees, 1 squat, 9 burpees, 2 squats, 8 burpees, 3 squats and so on. I give the burpee an easy 5 stars!