How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the burpee in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Burpee: how to do it and muscles worked

The burpee mainly works your full body and cardio. You need bodyweight (no equipment).

Muscles worked

Main

How to do the burpee

1
Stand with feet shoulder-width apart. Squat down and place your hands on the floor in front of you, just outside your feet.
2
Jump or step your feet back into a high plank, lower your chest to the floor in a push-up, press up, jump your feet to your hands, and explode into a jump with hands overhead.
3
Land softly on the balls of your feet and go straight into the next rep. Breathe steadily and keep your core braced in the plank.

Form tip: Keep your body in one line in the plank so your hips do not sag. Step instead of jumping if you are a beginner.

Common questions

Which muscles does the burpee work?: The burpee mainly works your full body and cardio.
What equipment do I need for the burpee?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the burpee in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.