Burpee: Benefits, Daily Life Uses and How to Start Safely
The burpee is a full body exercise where you drop from standing into a plank, return to your feet and jump, and it is a must because it trains getting down to the floor and back up quickly, while pushing your heart and lungs hard. It needs no equipment and can be done in a small space. I use it carefully, as a conditioning tool, once a client has the basics in place.
Why the burpee is a must
The burpee combines several movement patterns in one: a squat, a plank, a push (if you add a push-up) and a jump. Done for reps, it becomes a cardio exercise that uses your whole body.
It works:
Legs and glutes: squatting down, standing up and jumping.
Chest, shoulders and triceps: lowering into and holding the plank, and the push-up if included.
Core: holding a strong plank position as you land your feet back.
Heart and lungs: repeated burpees raise your heart rate quickly.
Because it is so demanding, it works well in short intervals. My guide to interval training and HIIT explains how to structure that kind of session.
How it helps in everyday life
Getting off the floor: the down-and-up pattern is a practised version of getting up after playing with kids, doing floor work or a fall.
Stamina: better conditioning makes running for a bus or keeping up with active children easier.
Training anywhere: useful in a hotel room or at home when you cannot get to the gym.
Sport: many sports involve going to ground and getting up fast, from rugby to martial arts.
Coordination: linking several movements smoothly trains body awareness.
What it can help prevent
Burpees are one way to meet activity guidelines rather than a magic fix. Regular vigorous activity can help with:
Low fitness and heart health risk: the NHS recommends 150 minutes of moderate or 75 minutes of vigorous activity a week, and burpee intervals count towards vigorous activity.
Difficulty getting up from the floor: being able to get down and up easily is linked with independence as we age, and practising it helps keep the skill.
Weight gain: as part of an active lifestyle and sensible eating, intense exercise can help with weight management.
Muscle loss: burpees build some strength and power, although proper strength training is still needed alongside them.
Who it suits (and who should be careful)
Burpees suit fit, healthy adults who want an equipment-free conditioning challenge. Beginners can do them too, using the step-back version below.
Be careful if you are new to exercise, have high blood pressure, heart problems, joint pain in your knees, wrists or shoulders, or a pelvic floor issue, as the jumping and fast pace can be a lot. If you have any medical condition, or you get chest pain, dizziness or unusual breathlessness, stop and speak to your GP before continuing.
How to start safely
Learn the pieces: get comfortable with a squat and a plank first.
Step, do not jump: step your feet back and forward one at a time to begin with.
Keep a strong plank: avoid letting your hips sag when your feet land.
Short intervals: start with 20 seconds of work and 40 seconds of rest.
Start here: 5 rounds of 5 controlled burpees, resting as needed, once or twice a week.
Easier version: an incline burpee with your hands on a bench and no jump. Harder version: add a push-up at the bottom and a tuck jump at the top.
For other full body moves, try the bear crawl, which builds similar shoulder and core strength with no impact.
FAQs
Are burpees good for weight loss?
They burn a lot of energy for the time spent, so they can help as part of regular activity and a sensible diet. On their own they will not outdo poor eating habits.
How many burpees should a beginner do?
Start with around 5 rounds of 5 step-back burpees with rest between, and build up gradually as your fitness and technique improve.
Are burpees bad for your knees?
The jump and landing can be hard on sore knees. Removing the jump and stepping instead of jumping back makes them much gentler, and anyone with knee pain should check with a GP or physio.
If you want this coached 1-to-1, my 12-week body transformation in Archway builds exercises like the burpee into a plan around your body and goals, or see my personal training prices.
