Burpees

Muscles worked by the Burpees

Primary

GlutesGluteus MaximusChestPectoralis MajorQuadsQuadriceps Femoris

Secondary

Front DeltsAnterior DeltoidAbsRectus AbdominisTricepsTriceps Brachii

Also called: glute, glutes, gluteus maximus, buttocks, butt, pec.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Burpees

1. Stand with feet shoulder-width apart.
2. Squat down and place the hands on the floor in front of you.
3. Jump or step the feet back into a plank, then perform a push-up.
4. Jump or step the feet forward to the hands.
5. Stand up and jump explosively, reaching the arms overhead.

Form tips

• Keep the back flat in the plank — do not let the hips sag.
• Land softly from the jump.
• Scale by stepping the feet back instead of jumping.

At a glance

Burpees in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Air Bike
• Clean
• Clean and Jerk
• Double Kettlebell Dead Clean
• Double Kettlebell Dead Split Snatch
• Double Kettlebell Split Jerk
• Double Kettlebell Swing Snatch
• Dumbbell Snatch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "burpees",
  "name_en": "Burpees",
  "name_de": "Burpees",
  "name_es": "Burpees",
  "description_en": "A full-body conditioning movement combining a squat, plank, push-up, and jump.",
  "description_de": "Eine Ganzkörper-Konditionsübung aus Kniebeuge, Plank, Liegestütz und Sprung.",
  "description_es": "Un ejercicio de acondicionamiento de cuerpo completo que combina sentadilla, plank, flexión y salto.",
  "category": "cardio",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "pectoralis_major",
    "quadriceps"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "rectus_abdominis",
    "triceps_brachii"
  ],
  "goals": [
    "endurance",
    "power"
  ],
  "tags": [
    "full_body",
    "conditioning"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand with feet shoulder-width apart.",
    "Squat down and place the hands on the floor in front of you.",
    "Jump or step the feet back into a plank, then perform a push-up.",
    "Jump or step the feet forward to the hands.",
    "Stand up and jump explosively, reaching the arms overhead."
  ],
  "instructions_de": [
    "Stelle dich schulterbreit hin.",
    "Hocke dich ab und setze die Hände vor dir auf den Boden.",
    "Springe oder gehe mit den Füßen in den Plank, mache einen Liegestütz.",
    "Springe oder gehe mit den Füßen wieder zu den Händen.",
    "Stehe auf und springe explosiv mit Armen über dem Kopf."
  ],
  "instructions_es": [
    "Mantente en pie con los pies a la anchura de los hombros.",
    "Baja en sentadilla y apoya las manos en el suelo delante de ti.",
    "Salta o lleva los pies atrás a la posición de plank y haz una flexión.",
    "Salta o lleva los pies adelante hasta las manos.",
    "Levántate y salta explosivamente con los brazos arriba."
  ],
  "tips_en": [
    "Keep the back flat in the plank — do not let the hips sag.",
    "Land softly from the jump.",
    "Scale by stepping the feet back instead of jumping."
  ],
  "tips_de": [
    "Halte den Rücken im Plank gerade — Hüfte nicht durchhängen lassen.",
    "Lande weich aus dem Sprung.",
    "Skaliere, indem du die Füße zurücksetzt statt zu springen."
  ],
  "tips_es": [
    "Mantén la espalda recta en el plank — no dejes caer las caderas.",
    "Aterriza suavemente del salto.",
    "Escálalo dando pasos atrás en lugar de saltar."
  ],
  "met": 8.0,
  "images": {
    "flat": {
      "main": "images/flat/burpees-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "burpees");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.