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About Burpee

The risks and benefits of combining stretching with warming up are disputed, although it is generally believed that warming up prepares the athlete both mentally and physically.

The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee":

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground. (count 1)
  3. Kick your feet back, while keeping your arms extended. (count 2)
  4. Immediately return your feet to the squat position. (count 3)
  5. Jump up from the squat position (count 4)
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  • Box-jump burpee - The athlete jumps onto a box, rather than straight up and down.
  • Burpee push up (also known as a "bastardo") - The athlete performs one push-up after assuming the plank position.
  • Dumbbell burpee - The athlete holds a pair of dumbbells while performing the exercise.
  • Eight-count push up or Double burpee - The athlete performs two push-ups after assuming the plank position. This cancels the drive from landing after the jump and makes the next jump harder. Each part of the burpee might be repeated to make it even harder.
  • Hindu push up burpee - Instead of a regular push up, do a Hindu push up.
  • Jump-over burpee - The athlete jumps over an obstacle between burpees.
  • Jump up burpee - The athlete jumps up as high as they can in at the end of the movement and before beginning the next burpee.
  • Knee push-up burpee - The athlete bends their knees and rests them on the ground before performing the push up.
  • Long-jump burpee - The athlete jumps forward, not upward.
  • Muscle-up burpee - Combine a muscle-up (a variation of a pull-up) with the jump or do a muscle-up instead of the jump.
  • One-armed burpee - The athlete uses only one arm for the whole exercise including the pushup.
  • One leg burpee - The athlete stands on one leg, bends at the waist and puts hands on ground so they are aligned with shoulders. Next jump back with the standing leg to plank position. Jump forward with the one leg that was extended, and do a one-leg jump. Repeat on opposite side.
  • Parkour burpee - Following one burpee on the ground, the athlete jumps upon a table and performs the second burpee on the table, then jumps back to the initial position.
  • Pull-up burpee - Combine a pull-up with the jump or do a pull-up instead of the jump.
  • Shitee - Starting in plank position perform a push-up, then with hands maintaining position on the floor quickly bring feet forward so that the toes are even with the hands, then return to plank position.
  • Side burpee - The athlete bends at waist and places hand shoulder-width apart to the side of right or left foot. Jump both legs out to side and land on the outer and inner sides of your feet. Jump back in, jump up, and repeat on opposite side.
  • Squat Thrust - Same as a four-count burpee except the fourth count is only standing up from the squat instead of jumping.
  • Tuck-jump burpee - The athlete pulls their knees to their chest (tucks) at the peak of the jump.

Other Variants

8 count body builder, a burpee with a jumping jack on the ground. The 8 counts are:
  1. Squat with your hands on the ground,
  2. Kick your feet back,
  3. Kick your feet out to form a Y shape,
  4. Bring your feet back together,
  5. Down into a push-up,
  6. Up part of the push-up,
  7. Bring your feet back under you,
  8. Jump in the air.
Military 8 count bodybuilder:
  1. Squat with hands on the ground,
  2. Kick back your feet,
  3. Down for push up,
  4. Up for Push up,
  5. Kick feet back in,
  6. Stand up,
  7. Motion one of a jumping jack,
  8. Motion two of a jumping jack.
Wall / incline / air burpee
The athlete kicks his feet up against a wall / up on a table / up in the air, instead of back. Usually, these variants are performed without a pushup.


Related Articles

A warm-up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. Warming up brings the body to a condition at which it safely responds to nerve signals for quick and efficient action.


Please follow the guidance of a certified Master Instructor or trainer when doing sports related activities. The article provided on this page is information that is widely available on Wikipedia article "Burpee (exercise)". Risk of injury can be reduced by completing an effective warm up consisting of a heart raiser to get your pulse up, followed by sport specific dynamic stretches (stretches whilst moving).

This article uses material from the Wikipedia article "Burpee (exercise)", which is released under the Creative Commons Attribution-Share-Alike License 3.0.






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