How to Do Burpees for Beginners

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We'll teach you how to do burpees - even if you're a beginner!

how to do burpees for beginners

Burpees are one of the best total-body exercises imaginable. Think about some of the most standard bodyweight exercises you’ve done. The burpee combines them all into one fluid movement. If you’ve never done burpees or think they may seem too challenging, we’ll teach you how to do burpees for beginners.

Burpees are a mix of five exercises: squat thrusts, planks, pushups, squats, and squat jumps. Although it may seem like a lot, the movements will quickly transition from one move into another as you get comfortable Although they are individual exercises, the goal is to see them as one single movement. The less you think about HOW to perform burpees, the quicker you’ll learn how to perfect them. Just start moving!

How to Do Burpees for Beginners

Burpees come in two variations: with push-ups and without. We’re going to do the ones with pushups because we want to challenge you. Since they are a total body workout, you’ll get the benefit of maximum cardio as well. Your heart will race, your lungs will get tired, but you can do it and push through the pain!

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How to Do Burpees for Beginners

We'll teach you how to do burpees - even if you're a beginner!
Level of Difficulty Beginner
Equipment Needed Interval timer
Targeted Muscle Group Total Body
Exercises to be performed Burpees


  • Start by standing tall, with your feet shoulder-width apart.
  • Lean forward and bend your knees, placing your palms flat on the ground more than shoulder-width apart. Keep your arms straight.
  • Shift your body weight forward so your hands are stabilized and can take the upcoming weight shift.
  • Kick your feet straight back until your body is in the plank position.
  • Perform a pushup. (If you've never performed a pushup, try to go down as far as possible and bring yourself back up. Check out our guide for How to Do a Pushup the Right Way.)
  • Once you return to the plank position, jump your feet back up towards your hands.
  • Lift your hands off the ground with your knees still slightly bent. Bring your hands up above your head, reaching towards the sky.
  • As you bring your hands above your head, jump straight up into the air as high as you can.
  • Once you land, slightly bend your knees and start back at step 2.
  • Repeat until the timer expires.

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Burpees for Beginners

Once you get comfortable with burpees for beginners, try any of these 10 Home Workouts for Beginners to keep your fitness results coming.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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    1. Jay, Burbees are challenging, so I would recommend 30 seconds to start. Slowly increase the time until as you no longer feel the 30 seconds is a challenge.

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