Burpees are the cardio QUEEN…the move we all love to hate. But this one body-weight move has been proven to beat all others when it comes to calorie burning and full-body firming. There’s no denying…the burpee is the PERFECT blend of arm, core, and leg sculpting AND high-intensity cardio.

Research found that performing 30 seconds of burpees is equivalent to doing SPRINTS!

The study showed that although both routines increase your heart rate and VO2 max (the maximum amount of oxygen your body can use during exercise), the participants who did burpees received a total-body strength workout, while the sprinters did not.

The benefits of burpees go on.

According to a study in the Journal of Strength & Conditioning Research, burpees burn 3x more calories compared to other strength training moves, such as lunges, squats and planks.


  • Squat down to rest both hands on the floor, similar to the Mountain Climber move. But instead of lunging one leg back behind you, jump both legs at the same time into a plank position.
  • Return to standing, and reach up to the sky.
  • For an additional challenge, add some propulsion: When you return to the standing position at the end of each Burpee, jump up in the air.


  • Even though this is a dynamic, full-body movement that challenges both the legs and arms, focus on engaging the core throughout the exercise. Remember to use your lower abdominals to pull in the knees as you jump your legs forward again.
  • Make sure you’re initiating the move from the core as you lift your hips up and hop both legs back to standing position

Try these 3 NEW ways to do a burpee!

1- Burpee With High Knee Jump

  1. Stand with your feet hip-width apart
  2. Bend down and place both hands on the floor
  3. Jump your feet back to plank position and lower your body into a push-up
  4. Press back up to plank position, and jump your feet towards your hands and up to standing position
  5. Bend your knees to squat position, and jump, tucking your knees toward your checks
  6. Land with soft knees
  7. Repeat for 1 minute

2 – Squat & Push Burpee

  1. Start on the floor in full-plank position with your palms on the ground
  2. Jump your feet so they land outside your palms
  3. Rise until you’re in a wide squat
  4. Bring your palms together in front of your chest, into prayer position with elbows by your sides
  5. Place palms back on the floor and jump your feet back into plank position
  6. Do 1 push-up
  7. Repeat for 1-minute

3 – Rolling Burpee 

  1. Stand with feet hip-width apart, then lower into a deep squat, keeping your elbows bent by your sides.
  2. Maintaining this position, use momentum to roll back onto the floor. Stop rolling when the middle of your back touches the floor.
  3. Engage your abs to quickly roll forward and return to standing.
  4. From standing, crouch with your palms on the floor and jump your feet back into plank position.
  5. Do 1 pushup and return to standing.
  6. Repeat 1 minute.