Burpee (exercise)

For the exercise without the extra standing/jumping step, see Squat thrust.
Marines do burpees aboard USS San Antonio in 2016

The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training. The movement itself is primarily an anaerobic exercise, but when done in succession over a longer period can be utilized as an aerobic exercise.[1][2]

The basic movement as described by its namesake, physiologist Royal H. Burpee, is performed in four steps from a standing position and known as a "four-count burpee":[3]

  1. Move into a squat position with your hands on the ground.
  2. Kick your feet back into an extended plank position, while keeping your arms extended.
  3. Immediately return your feet into squat position.
  4. Stand up from the squat position.

One modification is to step back into a plank instead of kicking back.

Moves 2 and 3 constitute a squat thrust. Many variants of the basic burpee exist, and they often include a push-up and a jump.[4]

  1. ^ Podstawski, R.; Markowski, P.; Clark, C. C.; Choszcz, D.; Ihász, F.; Stojiljković, S.; Gronek, P. (19 October 2019). "International Standards for the 3‐Minute Burpee Test: High‐ Intensity Motor Performance". Journal of Human Kinetics. 69: 137–147. doi:10.2478/hukin-2019-0021. PMC 6815084. PMID 31666896.
  2. ^ "Burpees Benefits". Livestrong Foundation. Retrieved 14 February 2021.
  3. ^ Cite error: The named reference :0 was invoked but never defined (see the help page).
  4. ^ Sheryl Dluginski (January 4, 2013). "The Real Story Behind the Exercise You Love to Hate: The Burpee". DNA Info. Archived from the original on August 18, 2017.