Today I wanted to do a little Throwback Thursday post and I also wanted to share a great in-home cardio exercise – THE BURPEE!

Burpees are a super tough bodyweight cardio exercise. They are not for everyone so make sure to modify as needed.

HOWEVER, if burpees are right for you, they can be a great at-home cardio exercise because they require very little space and really get your heart rate up and the sweat flowing.

Beginners will want to start with a step back, no push up and no jump up at the top. More advanced exercisers will want to jump back, do the push up and jump up at the top.

The Basic Burpee:

Burpee with push up

Start standing with your feet together. Then place your hands on the ground in front of your feet. Jump your feet back so you are in the high plank position. Beginners may need to step their feet back instead of jumping them back. Advanced lifters will then do a push up, dropping their chests to the ground. If you can’t move quickly while including the push up or you can’t do a full push up, you will simply jump your feet back then jump them back in (or do the step back and up) with no push up in between. If you do include the push up, once you press back up, jump your feet back up to your hands. As you stand back up, you are going to jump up off the ground. Beginners may not want to include the jump at the top. After you jump, go right back down and repeat the move.

While everyone wants to do the super fun and different variations, make sure you are using proper form!


Here is a video with five fun burpee variations (and modifications and progressions).

What are your favorite burpees variations?