FormTwin › Exercises › Burpee

What muscles does the Burpee work?

The burpee is a full-body conditioning move that trains your legs, chest and core while spiking your heart rate — no equipment needed.

Primary muscles worked

Secondary muscles worked

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How to do the Burpee

  1. Stand tall, then squat down and place your hands on the floor.
  2. Jump or step your feet back into a plank.
  3. Lower your chest to the floor for a push-up (optional).
  4. Jump your feet back toward your hands.
  5. Explode straight up into a jump, arms overhead.

Common mistakes

Variations

Half burpee (no push-up)Burpee box jumpDevil press

Frequently asked questions

What muscles do burpees work?

Burpees are a full-body exercise: the squat and jump drive the quads, glutes and calves; the plank and push-up hit the chest, front delts and triceps; and the core braces throughout. That whole-body demand is why they burn so many calories.

Are burpees for muscle or fat loss?

Mostly fat loss and conditioning. Burpees keep your heart rate high and build endurance, but the resistance is only bodyweight, so they build muscle far less effectively than loaded lifts.

Do burpees work your abs?

Yes. Your abs and obliques brace hard to keep the spine stable in the plank and during the explosive jump, so burpees are a solid core-endurance exercise.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.