{"id":22204,"date":"2026-10-21T10:00:32","date_gmt":"2026-10-21T10:00:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22204"},"modified":"2026-10-21T10:15:14","modified_gmt":"2026-10-21T10:15:14","slug":"how-to-do-burpees-for-beginners","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/","title":{"rendered":"How to do burpees for beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_do_you_do_a_burpee_step_by_step\" >How do you do a burpee step by step?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#What_is_the_difference_between_a_basic_and_a_chest-to-floor_burpee\" >What is the difference between a basic and a chest-to-floor burpee?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_can_burpees_change_after_you_learn_the_technique\" >How can burpees change after you learn the technique?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#What_muscles_do_burpees_target\" >What muscles do burpees target?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_many_burpees_can_a_beginner_start_with\" >How many burpees can a beginner start with?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Which_burpee_form_mistakes_should_beginners_watch_for\" >Which burpee form mistakes should beginners watch for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_can_you_make_burpees_easier\" >How can you make burpees easier?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Which_beginner-friendly_burpee_modifications_can_you_try\" >Which beginner-friendly burpee modifications can you try?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_do_you_progress_from_a_modified_burpee_to_a_full_burpee\" >How do you progress from a modified burpee to a full burpee?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_can_you_add_burpees_to_a_beginner_workout\" >How can you add burpees to a beginner workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_do_you_perform_an_elevated_burpee\" >How do you perform an elevated burpee?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#When_should_you_reduce_the_intensity_or_choose_an_easier_burpee_variation\" >When should you reduce the intensity or choose an easier burpee variation?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Are_burpees_suitable_for_complete_beginners\" >Are burpees suitable for complete beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Do_you_have_to_do_a_push-up_during_a_burpee\" >Do you have to do a push-up during a burpee?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Can_you_do_burpees_without_jumping\" >Can you do burpees without jumping?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#Can_you_do_burpees_slowly\" >Can you do burpees slowly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#How_long_should_beginners_rest_between_burpee_sets\" >How long should beginners rest between burpee sets?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">To learn how to do burpees for beginners, start by stepping back into a plank, stepping forward, and standing up. Choose a version you can control and rest between sets. A <\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\"><i><span style=\"font-weight: 400;\">calisthenics workout plan for beginners<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> can help you place the movement within a broader routine.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_burpees_for_beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A step-back burpee moves from standing into a plank and back to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A repetition is one complete movement; a set groups repetitions before a rest (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee-test performance was associated with an endurance field test in young men who exercised regularly (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37033564\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study of 15 physically active students examined links between burpee performance, strength, and endurance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39449491\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A jump and chest-to-floor transition are optional choices when learning the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose one of the four sample session options and adjust it to your current ability.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_do_a_burpee_step_by_step\"><\/span><b>How do you do a burpee step by step?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Start with the step-back version below. A repetition, or rep, is one complete movement (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet about hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down and place both hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back one foot at a time into a plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the plank briefly with your hands under your shoulders and your body in one line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward to bring your feet under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up tall, or add a small hop if it feels controlled.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For breathing, try a simple rhythm:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you lower or set up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you stand or hop up.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Practice the sequence before adding speed or a jump.<\/span><i><\/i><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_difference_between_a_basic_and_a_chest-to-floor_burpee\"><\/span><b>What is the difference between a basic and a chest-to-floor burpee?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A basic burpee returns from a plank to standing. A chest-to-floor version adds a floor transition and usually a jump.<\/span><\/p>\n<p><b>Basic version:<\/b><span style=\"font-weight: 400;\"> move your hands to the floor, step or jump back to a plank, bring your feet forward, and stand.<\/span><\/p>\n<p><b>Chest-to-floor version:<\/b><span style=\"font-weight: 400;\"> move into a plank, lower your chest to the floor, press back up, bring your feet forward, and jump.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you choose the chest-to-floor version, practice each part with control:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop down and put your hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back into a plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up to a plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet forward to your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump straight up into the air.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Choose the version that fits your current ability and goals.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-do-burpees-work\/\">What Do Burpees Work: Here\u2019s Why This Move Makes Even The Fittest Of Us Beg For Mercy<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_burpees_change_after_you_learn_the_technique\"><\/span><b>How can burpees change after you learn the technique?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Use slower repetitions while learning the sequence. Once you can control it, you may use burpees in a conditioning session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study of 127 young men who exercised at least weekly, performance on a 3-minute burpee test was associated with an endurance field test (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37033564\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can keep a modified version or add difficulty according to your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fatigue can be part of conditioning work. Keep the movement controlled as effort rises, and distinguish expected exertion from pain, dizziness, or feeling unwell.<\/span><\/p>\n<h3><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13.png\" \/><\/h3>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_muscles_do_burpees_target\"><\/span><b>What muscles do burpees target?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Burpees involve lower-body movement, a supported plank position, and, in some versions, a push or jump.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The movement uses muscle groups in different ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quads<\/b><span style=\"font-weight: 400;\">: for squatting down and standing up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes<\/b><span style=\"font-weight: 400;\">: for extending your hips as you rise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstrings<\/b><span style=\"font-weight: 400;\">: for hip control and support<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calves<\/b><span style=\"font-weight: 400;\">: particularly if you add a hop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest<\/b><span style=\"font-weight: 400;\">: more so if you include a chest-to-ground version<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulders<\/b><span style=\"font-weight: 400;\">: for supporting your body in the plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps<\/b><span style=\"font-weight: 400;\">: for any pushing portion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core<\/b><span style=\"font-weight: 400;\">: for keeping your body stable during transitions<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A separate study of 15 physically active students examined relationships between burpee performance, strength, and endurance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39449491\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). These performance studies do not establish a starting dose for beginners.<\/span><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_burpees_for_beginners\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_many_burpees_can_a_beginner_start_with\"><\/span><b>How many burpees can a beginner start with?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Start with a short set that lets you practice the sequence without losing control. Adjust the example below to your current ability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For an initial practice session, you could try:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 to 5 step-back repetitions per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fewer repetitions if floor transitions are demanding<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 sets, resting until you are ready to repeat the movement<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A set is a group of repetitions completed before a rest (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If the suggested number is too much, shorten the set. Add repetitions only when the current amount feels manageable.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/Holiday-Fitness-Banner-8.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_burpee_form_mistakes_should_beginners_watch_for\"><\/span><b>Which burpee form mistakes should beginners watch for?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Watch for loss of control during the plank and floor transitions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Watch for these issues:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sagging hips in the plank position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rushing through reps too quickly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Collapsing shoulders with your hands too far forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Letting your hips and chest rise at different times when pressing up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding your breath through the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choosing a version that&#8217;s too advanced too soon<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your hips sag, pause and try a step-back or elevated version. Use a slower pace while practicing each position.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">How Many Calories Do Burpees Burn? The Most Efficient Workout Move Explained<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_make_burpees_easier\"><\/span><b>How can you make burpees easier?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Reduce one demand at a time, such as impact, range, speed, or repetitions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try these adjustments:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce impact:<\/b><span style=\"font-weight: 400;\"> step back and step in instead of jumping.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce range:<\/b><span style=\"font-weight: 400;\"> place your hands on a raised surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce speed:<\/b><span style=\"font-weight: 400;\"> skip timed sets and rest fully.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce volume:<\/b><span style=\"font-weight: 400;\"> do fewer reps with longer rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control breathing:<\/b><span style=\"font-weight: 400;\"> exhale as you stand up.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A low-impact move keeps one foot on the ground and avoids jumping. This can feel gentler on your joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also use a <\/span><a href=\"https:\/\/betterme.world\/articles\/10-minute-calisthenics-workout\/\"><span style=\"font-weight: 400;\">10-minute calisthenics workout<\/span><\/a><span style=\"font-weight: 400;\"> to plan a short session with other movements.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/8.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_beginner-friendly_burpee_modifications_can_you_try\"><\/span><b>Which beginner-friendly burpee modifications can you try?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose a variation according to the part of the movement you want to change.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1732\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Burpee version<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What it involves<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>When to use it<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSquat-to-reach\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSquat, touch the floor, stand, and reach up\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhen the floor transition feels like too much\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tElevated burpee\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHands on a box or bench, step back and in\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTo lower the load while keeping the pattern\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStep-back burpee\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHands to floor, step back to plank, step in, stand\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFor step-based practice without jumping\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChest-to-floor burpee without a jump\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStep back, lower chest to floor, press up, step in, and stand\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTo practice the floor transition without a jump\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tJump-back burpee, no push-up\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tJump back, jump in, small hop up\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOnce step versions feel smooth\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Use a stable raised surface for an elevated burpee. Keep a step-based version if jumping does not suit your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_progress_from_a_modified_burpee_to_a_full_burpee\"><\/span><b>How do you progress from a modified burpee to a full burpee?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Change one variable at a time so you can judge the added demand. Resistance-training guidance recommends adapting progression to the person&#8217;s goals, capacity, and training experience (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is one practical progression example:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learn the shape with an incline or step-back version.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build tolerance by adding a rep or two per set.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try jumping back only when you can land in a controlled plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a small hop at the top when reps stay clean.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add floor contact or a push-up only if you want to.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can record repetitions to track progression. A 10-week study in previously untrained young adults found that increasing repetitions during leg-extension training improved strength and muscle size (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/GYM-workouts-for-young-men-cover-1-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_add_burpees_to_a_beginner_workout\"><\/span><b>How can you add burpees to a beginner workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Use burpees as a short technique practice or conditioning element alongside other exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose one sample session below and adjust its repetitions, work time, or rest.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1733\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Plan<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps or work time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Rest<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Purpose<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tA\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 step-back burpees\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLearn the pattern\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tB\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20 seconds work\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBuild tolerance\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tC\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5 elevated burpees\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t90 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEase upper-body load\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tD\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5 rounds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3 burpees per minute\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRest of the minute\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tControl volume\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Use one option per session and allow enough rest to repeat it with control. A <\/span><a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-workout-plan\/\"><span style=\"font-weight: 400;\">full-body calisthenics workout plan<\/span><\/a><span style=\"font-weight: 400;\"> can help you include other movements.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_do_you_perform_an_elevated_burpee\"><\/span><b>How do you perform an elevated burpee?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place both hands on a sturdy box or bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back into an incline plank.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in one straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your feet back in toward the surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up tall to complete the rep.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_should_you_reduce_the_intensity_or_choose_an_easier_burpee_variation\"><\/span><b>When should you reduce the intensity or choose an easier burpee variation?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pause or reduce the difficulty when you cannot control the movement. Stop if you develop pain, dizziness, or other concerning symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider easing off when:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your plank starts sagging or your chest collapses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your breathing becomes chaotic and hard to control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel joint discomfort in wrists, shoulders, or knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You cannot regain enough control before the next repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You are tired, under-rested, or returning after time off.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try an easier version only if the movement is comfortable. If pain persists or symptoms concern you, seek advice from a qualified healthcare professional.<\/span><\/p>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_burpees_for_beginners\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Do_Burpees_For_Beginners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/9.jpg\" alt=\"BetterMe\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_burpees_suitable_for_complete_beginners\"><\/span><strong>Are burpees suitable for complete beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some beginners can start with a step-back or elevated version. Choose a variation you can control and reduce the number of repetitions when needed.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_have_to_do_a_push-up_during_a_burpee\"><\/span><strong>Do you have to do a push-up during a burpee?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No. You can return from a plank to standing without adding a push-up.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_burpees_without_jumping\"><\/span><strong>Can you do burpees without jumping?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. Step back into the plank, step forward, and stand up without a hop.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_do_burpees_slowly\"><\/span><strong>Can you do burpees slowly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. A slower pace gives you time to practice each position before using burpees for conditioning.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_beginners_rest_between_burpee_sets\"><\/span><strong>How long should beginners rest between burpee sets?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The sample options use 60 to 90 seconds, but you can rest longer. Begin the next set when you can repeat the movement with control.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_do_burpees_for_beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><b>The bottom line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose a burpee variation that fits your current ability and practice a short set. Add difficulty only when you can control the transitions, and keep modified options available as your goals change.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>To learn how to do burpees for beginners, start by stepping back into a plank, stepping forward, and standing up. Choose a version you can control and rest between sets. A calisthenics workout plan for beginners can help you place the movement within a broader routine. Key takeaways A step-back burpee moves from standing into [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94675,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204],"tags":[],"coauthors":[45],"class_list":["post-22204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to do burpees for beginners: easy steps | BetterMe<\/title>\n<meta name=\"description\" content=\"Burpees can feel intense at first. Learn \u2605 HOW TO DO BURPEES FOR BEGINNERS \u27a4 with good form and easy modifications. See each step and how to build up gradually.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to do burpees for beginners\" \/>\n<meta property=\"og:description\" content=\"Burpees can feel intense at first. Learn \u2605 HOW TO DO BURPEES FOR BEGINNERS \u27a4 with good form and easy modifications. See each step and how to build up gradually.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-21T10:15:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1510-How-To-Do-Burpees-For-Beginners.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/333657321ca4f8275de64c820484e71d\"},\"headline\":\"How to do burpees for beginners\",\"dateModified\":\"2026-10-21T10:15:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/\"},\"wordCount\":1456,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/05\\\/1510-How-To-Do-Burpees-For-Beginners.webp\",\"articleSection\":[\"Calisthenics\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">To learn how to do burpees for beginners, start by stepping back into a plank, stepping forward, and standing up. Choose a version you can control and rest between sets. A <\\\/span><\\\/i><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/calisthenics-workout-plan-for-beginners\\\/\\\"><i><span style=\\\"font-weight: 400;\\\">calisthenics workout plan for beginners<\\\/span><\\\/i><\\\/a><i><span style=\\\"font-weight: 400;\\\"> can help you place the movement within a broader routine.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A step-back burpee moves from standing into a plank and back to standing.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A repetition is one complete movement; a set groups repetitions before a rest (<\\\/span><a href=\\\"https:\\\/\\\/www.cdc.gov\\\/physical-activity-basics\\\/adding-adults\\\/what-counts.html\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Burpee-test performance was associated with an endurance field test in young men who exercised regularly (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/37033564\\\/\\\"><span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A study of 15 physically active students examined links between burpee performance, strength, and endurance (<\\\/span><a href=\\\"https:\\\/\\\/pubmed.ncbi.nlm.nih.gov\\\/39449491\\\/\\\"><span style=\\\"font-weight: 400;\\\">3<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A jump and chest-to-floor transition are optional choices when learning the movement.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-le ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/\",\"name\":\"How to do burpees for beginners: easy steps | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-to-do-burpees-for-beginners\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/05\\\/1510-How-To-Do-Burpees-For-Beginners.webp\",\"dateModified\":\"2026-10-21T10:15:14+00:00\",\"description\":\"Burpees can feel intense at first. Learn \u2605 HOW TO DO BURPEES FOR BEGINNERS \u27a4 with good form and easy modifications. 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Learn \u2605 HOW TO DO BURPEES FOR BEGINNERS \u27a4 with good form and easy modifications. See each step and how to build up gradually.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/","og_locale":"en_US","og_type":"article","og_title":"How to do burpees for beginners","og_description":"Burpees can feel intense at first. Learn \u2605 HOW TO DO BURPEES FOR BEGINNERS \u27a4 with good form and easy modifications. See each step and how to build up gradually.","og_url":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-10-21T10:15:14+00:00","og_image":[{"width":1920,"height":1200,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1510-How-To-Do-Burpees-For-Beginners.webp","type":"image\/webp"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/333657321ca4f8275de64c820484e71d"},"headline":"How to do burpees for beginners","dateModified":"2026-10-21T10:15:14+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/"},"wordCount":1456,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1510-How-To-Do-Burpees-For-Beginners.webp","articleSection":["Calisthenics"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">To learn how to do burpees for beginners, start by stepping back into a plank, stepping forward, and standing up. Choose a version you can control and rest between sets. A <\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\"><i><span style=\"font-weight: 400;\">calisthenics workout plan for beginners<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> can help you place the movement within a broader routine.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A step-back burpee moves from standing into a plank and back to standing.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A repetition is one complete movement; a set groups repetitions before a rest (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee-test performance was associated with an endurance field test in young men who exercised regularly (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37033564\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study of 15 physically active students examined links between burpee performance, strength, and endurance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39449491\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A jump and chest-to-floor transition are optional choices when learning the movement.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-le ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/","url":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/","name":"How to do burpees for beginners: easy steps | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-do-burpees-for-beginners\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1510-How-To-Do-Burpees-For-Beginners.webp","dateModified":"2026-10-21T10:15:14+00:00","description":"Burpees can feel intense at first. 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