What Is Burpees Exercise for Beginners

Everyone · Explainer · Updated October 1, 2026 · LearnLife Editorial

What Is a Burpee Exercise for Beginners?

A burpee is a dynamic, bodyweight exercise that uses a sequence of movements to work out many muscles at once and improve cardiovascular fitness. For beginners, it’s helpful to understand the basic steps: start standing tall, lower into a squat and place your hands on the floor, jump or step your feet back into a plank position, perform a push-up or skip it if too difficult, jump or step your feet forward toward your hands, then stand and jump up with arms extended overhead. This sequence uses your legs, core, arms, and chest, making it a compound movement.

Because burpees require no equipment and can be done anywhere, they are accessible to most people. Beginners often focus on mastering the form first, not on how many they can do. The push-up part is optional at first and can be modified by doing push-ups on your knees or skipping them entirely. This exercise improves muscle strength, cardiovascular health, and coordination while burning calories.

How Does a Burpee Exercise Work?

Burpees combine strength and cardio in a single exercise, which is why they are so efficient. Each part of the movement targets specific muscle groups and functions. For example, when you squat, you engage your glutes, quads, and hamstrings. Jumping back into the plank position activates your core and arms. The push-up strengthens your chest, shoulders, and triceps. Finally, jumping up boosts your heart rate for aerobic benefit.

Here is a hypothetical example for beginners: If you earn 400 calories a day from your normal activities, doing 10 slow burpees might burn about 30-50 calories depending on your speed and body weight. Starting with 3-5 repetitions per set, repeated 2-3 times with rest in between, builds endurance without overwhelming muscles. Over weeks, increasing the number of repetitions or reducing rest times helps improve fitness progressively.

Burpees also encourage body awareness and balance since they require smooth transitions between movements. For beginners, controlling each stage carefully reduces injury risk and helps build confidence in physical ability.

Why Do Burpees Matter for Beginners?

Burpees are valuable because they simultaneously develop muscular strength, cardiovascular endurance, and coordination — all essential for everyday activities. Beginners who want to improve their overall fitness benefit from burpees because they save time and space compared to doing separate strength and cardio exercises.

For example, a beginner aiming for better energy throughout the day can start with a short burpee routine lasting five minutes, which can raise heart rate and strengthen muscles. This type of exercise also improves functional fitness — the kind of strength and endurance you use when carrying groceries, climbing stairs, or playing with kids.

Additionally, burpees build mental toughness and discipline, as they are challenging but rewarding. Mastering a few burpees can boost confidence and encourage more physical activity. Since they don’t require gym equipment, they are cost-effective and convenient.

What Should Beginners Watch Out For When Doing Burpees?

To avoid injury and get the most benefit, beginners must pay attention to form and pacing. Common issues include collapsing knees during the squat, sagging hips in the plank, or landing heavily, which can cause knee and back strain.

Here are practical tips for beginners:

• Keep knees aligned with your toes during squats to protect joints.
• Engage your core in plank position by pulling your belly button toward your spine.
• Land softly on your feet when jumping to reduce impact.
• Step back instead of jumping feet back if jumping is too hard.
• Skip the push-up initially if it causes discomfort; focus on plank holds instead.

A beginner might say, “I will do 3 burpees with stepping back instead of jumping and no push-up, resting 1 minute between sets.” This approach allows gradual adaptation. If any sharp pain or dizziness occurs, stop immediately and consult a healthcare provider.

What Exercises Are Often Confused with Burpees?

Several exercises resemble burpees but have different focuses:

• Squat jumps: involve only squatting and jumping vertically without going to a plank or doing push-ups. They mainly build leg power.
• Mountain climbers: involve a plank position with alternating knee drives toward the chest for core and cardio, but no squats or jumps.
• Jumping jacks: are aerobic but focus on arm and leg coordination without strength training.
• Jumping lunges: target leg strength and balance but don’t include plank or push-up components.

Understanding these differences helps beginners choose exercises that match their goals—whether it’s improving cardio, strength, or coordination. Burpees stand out because they combine all these elements into one continuous movement.

How Can Beginners Start Doing Burpees Safely and Effectively?

Starting safely means breaking the burpee into manageable steps. Beginners can practice:

1. Squats: do 10 slow bodyweight squats focusing on knee alignment and depth.
2. Plank holds: hold a plank for 10-15 seconds, focusing on keeping hips level and core tight.
3. Step-back plank: step one foot back at a time instead of jumping both feet back, then step forward.
4. Push-up modifications: perform push-ups on the knees or against a wall.
5. Jumping form: practice small jumps with soft landings.

Once comfortable, combine these steps slowly: squat, step back plank, step forward, stand, and jump up. Start with 3-5 repetitions. Rest for 30-60 seconds between sets. Gradually increase reps or reduce rest as strength improves.

Here’s a sample beginner burpee routine:

Wearing supportive shoes and exercising on a flat surface helps prevent injury. Tracking progress, for instance timing how long 5 burpees take, motivates improvement.

What Are the Benefits of Adding Burpees to a Beginner’s Exercise Routine?

Incorporating burpees into a routine offers many benefits:

• Cardiovascular improvement: raises heart rate and improves aerobic capacity.
• Muscle strengthening: targets legs, core, chest, and arms.
• Calorie burning: high-intensity move that helps with fat loss when paired with diet.
• Coordination and balance: requires smooth transitions between movements.
• Mental resilience: challenging but rewarding, builds discipline.

For example, a beginner doing burpees twice a week along with walking and stretching can expect improved energy and muscle tone within weeks. Burpees also prepare the body for other activities by building functional strength, which helps reduce injury risk in daily life.

What Should Beginners Do Next After Learning About Burpees?

After mastering basic burpees, beginners can:

• Increase the number of repetitions or sets gradually.
• Try variations such as adding a push-up or increasing jump height.
• Combine burpees with other beginner exercises like walking, yoga, or light strength training for balanced fitness.
• Use an exercise checklist to track workout consistency and progress.
• Consult fitness professionals for personalized advice if needed.

Setting realistic goals like “I will do 5 burpees, rest, then repeat twice a week” helps maintain motivation. Remember to listen to your body and rest when needed. For more beginner exercise ideas, see guides on general exercise basics and cardio for beginners.

Frequently asked questions

How long does it take to see results from doing burpees?

Beginners may notice improved stamina and muscle tone within 3 to 4 weeks if they do burpees consistently 2-3 times weekly, paired with a balanced diet and rest.

Can children do burpees safely?

Yes, children can do burpees in a modified form, focusing on fun and proper form. Adult supervision and age-appropriate exercise guidelines are important.

How do I know if I am doing burpees correctly?

Proper burpees include aligned knees during squats, a straight back in plank, controlled movements, and soft landings. Recording yourself or asking a trainer for feedback can help.

What if I can’t do a push-up during a burpee?

It’s fine to skip the push-up or do push-ups on your knees or against a wall until you build strength.

Should I warm up before doing burpees?

Yes, a 5-10 minute warm-up with light cardio and stretching prepares your muscles and joints, reducing injury risk.