My First Encounter with Burpees
The first time I tried burpees was during a group fitness class. I figured it would be simple—just a mix of a squat and a push-up, right? By the tenth rep, I was drenched in sweat and wondering why anyone would voluntarily do this. A few weeks later, though, I noticed I could run longer, my arms felt stronger, and my core was tighter. That’s when I realized: burpees are tough, but they work.
This article breaks down why burpees are so effective, how to do them safely, and how people at different fitness levels use them to reach their goals.
What Are Burpees?
Burpees are a full-body bodyweight exercise that combines several moves into one sequence:
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Squat down.
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Kick your feet back into a plank.
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Do a push-up (optional).
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Jump back into a squat.
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Explode into a jump with arms overhead.
They were created in the 1930s by Royal H. Burpee, originally as a fitness assessment. Now, they’re common in HIIT, CrossFit, military, and sports training because they build strength and cardiovascular endurance at the same time.
Why Burpees Are Worth Doing
1. Burn Calories Fast
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Burpees are high-intensity and raise your heart rate quickly.
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Studies from the American College of Sports Medicine (ACSM) show that short, intense workouts (like burpees) burn more fat than steady cardio.
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In 10 minutes, you can burn 100–150 calories, depending on weight and effort.
2. Train Your Whole Body
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Legs work during squats and jumps.
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Arms and chest engage during push-ups.
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Core stays tight throughout the plank.
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Instead of targeting one muscle group, burpees condition multiple areas at once.
3. Improve Heart and Lung Health
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Keeps your heart pumping at a high rate.
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Builds both aerobic fitness (stamina) and anaerobic power (explosive strength).
4. Do Them Anywhere
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No gym, no equipment, no excuses.
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Perfect for small spaces, hotel rooms, or quick home workouts.
5. Build Mental Strength
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Burpees are tough—mentally and physically.
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Sticking with them helps develop discipline and resilience.
How to Do Burpees Safely
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Start standing, feet shoulder-width apart.
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Squat and place your hands on the floor.
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Kick back into a plank position.
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Push-up (optional for beginners).
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Jump feet forward back into a squat.
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Jump up explosively, reaching overhead.
👉 Beginners: Start with 5–8 reps, 2–3 sets.
👉 Advanced: Try 12–20 reps, multiple rounds.
Burpee Variations
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Half Burpee – no push-up, no jump (beginner-friendly).
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Burpee + Push-Up – builds upper body strength.
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Burpee Box Jump – explosive plyometric version.
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Burpee Pull-Up – adds extra strength challenge.
Burpees Compared to Other Cardio
| Exercise | Calories Burned (30 min, 155 lbs) | Muscles Worked | Equipment Needed | Difficulty |
|---|---|---|---|---|
| Burpees | ~300–350 | Full body | None | High |
| Running (6 mph) | ~350–400 | Legs, core | None | Medium |
| Jump Rope | ~350–400 | Legs, shoulders, core | Rope | Medium |
| Cycling | ~250–300 | Legs, core | Bike | Low–Medium |
| Swimming | ~300–400 | Full body | Pool | Medium |
Data source: Harvard Medical School – Exercise & Calorie Expenditure
Real-Life Examples
Case Study 1: Busy Parent
Maya, 34, didn’t have time for long workouts. She added 3 sets of 15 burpees before breakfast. After two months, she lost 7 pounds and reported higher daily energy.
Case Study 2: Competitive Athlete
Alex, 27, a basketball player, added burpees to his conditioning. Within six weeks, his vertical jump improved, and he could maintain intensity deeper into games.
Case Study 3: Frequent Traveler
Sam, 42, a business traveler, used burpees as his no-equipment hotel workout. Just 10 minutes a day kept his weight stable and his fitness level consistent across busy travel weeks.
Common Mistakes to Avoid
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Poor plank form → sagging hips strain the lower back.
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Holding your breath → reduces stamina.
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Overdoing reps too soon → leads to burnout or injury.
Conclusion: Burpees Are Tough, But They Deliver
Burpees aren’t glamorous, and they’re not easy—but that’s exactly why they’re effective. They burn calories quickly, strengthen your whole body, improve endurance, and require no equipment.
If you’re looking for a time-efficient, high-impact workout, start adding burpees to your weekly routine.
👉 What about you—do you use burpees in your workouts, or are you avoiding them? Share your experience in the comments, or sign up for my free weekly fitness tips to get practical workouts you can do anywhere.