FormAtlas

Exercise reference

Burpee.

Burpee is an intermediate exercise for full body. It uses no equipment. Raise effort with a repeatable movement that still keeps form organized.

Burpee multi-position exercise sequence
Multi-position reference. This AI-assisted sequence shows selected phases, not every transition. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: Full bodyAlso: ChestAlso: QuadsAlso: Core
Required equipment
No equipment
Movement
Conditioning
Level
Intermediate

Before you start

Equipment and setup

A clear, non-slip training space. No weights or fixed station are required.

Exercise-specific guidance

The written setup and steps on this page are tailored to this exact exercise variation.

Movement sequence

  1. From standing, squat down and place both hands on the floor inside or just ahead of the feet.
  2. Step or jump the feet back to a stable plank, then return them near the hands without letting the low back sag.
  3. Stand tall or add a small controlled jump, then reset before the next repetition.

Form cues

  • Hands land before feet move back
  • Find a real plank
  • Land softly

Common mistakes

  • Turning the plank phase into uncontrolled mountain climbers
  • Rushing the floor transition until the back sags

Scale it

Easier: Step the feet back one at a time and omit the jump.

Harder: Add a controlled push-up or increase pace only while each phase stays distinct.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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