Burpees are one of the most effective bodyweight compound movements a human can perform. Why? Because multiple joints are hinging simultaneously, activating all the muscles connected to those joints, making this a full-body powerhouse exercise.
This guide will teach you how to do a burpee correctly, step by step, so you maximize results, avoid injuries, and stop looking like a baby giraffe learning to walk.
Why Do Burpees?
Burpees are a full-body, high-intensity exercise that combines strength, explosiveness, and cardio in one brutal movement.
They improve:
✔ Cardiovascular endurance – Burpees get your heart rate up fast.
✔ Strength & power – You’ll work your legs, core, chest, shoulders, and arms.
✔ Fat loss – Burpees burn a high amount of visceral fat, the dangerous fat around your organs. Unlike low-intensity exercise, which primarily burns subcutaneous fat, burpees target visceral fat and can help ward off fatty liver disease.
✔ Athletic performance – Functional, explosive movement improves agility, coordination, and mobility.
But they only work if you do them correctly. So, let’s get into it.
How to Do a Burpee Without Looking Like a Drunken Sailor! (Step-by-Step Guide)
1️⃣ Stand Tall & Get Ready
Stand perfectly vertical with your feet hip-to-shoulder-width apart.
Arms relaxed at your sides, eyes straight ahead.
2️⃣ Drop Your Butt Straight Down
Squat down deep—none of this half-ass bending at the waist like a broken scarecrow.
Hips go straight down toward the floor.
Place both hands on the ground in line with your knees and feet—not some awkward wide stance.
3️⃣ Kick Your Feet Back (Into a Push-Up Position)
Shoot both legs back behind you at the same time.
You should now be in a solid push-up position—not sagging like a melting candle.
Keep your core tight, back straight, and shoulders pulled back.
4️⃣ Pull Your Knees Back In (Perfect Squat Position)
Bring your knees back in quickly to return to the squat position.
Feet should be flat, pointed straight ahead, and in line with your hips.
Back is straight, chest is up, eyes looking forward—not hunched over like a turtle.
5️⃣ Stand Straight Up (Full Extension, Not a Hunchback)
From the deep squat, stand straight up like there’s a steel rod through your spine.
Push your hips forward as you stand—do NOT stay hunched over like a gorilla.
Keep your shoulders back, chest lifted, and feet positioned properly.
🚀 OPTIONAL: The Star Jump (If You Want to Look Ridiculous)
If you must add a jump, jump explosively toward the ceiling—not like a confused fish flopping around.
Extend fully upward with power. If you’re going to do it, OWN it.
Don’t half-jump while bent over like a drunk sailor.
Common Mistakes to Avoid 🚫
🔥 Feet Position Disaster – Don’t pull your knees in with your feet pointing in 16 different directions. Feet should stay straight ahead, shoulder-width apart.
🔥 Bent Over Like a Frog – You should be standing straight up after the burpee, not staying hunched over.
🔥 No Core Engagement – If your core is loose, your form will collapse, and you’ll look like a wet noodle. Brace your abs the entire time.
🔥 Jumping Like a Flailing Duck – If you’re going to jump, jump like an athlete, not a malfunctioning robot.
Pro Tip: The ROMATZ Method for Perfect Burpees 💡
Most people butcher burpees, so here’s how to fix it and get the most power, efficiency, and control:
✅ Posture & Stance: Before you start, stand tall, pull your shoulders back, and engage your core—this sets you up for perfect form.
✅ Foot Position for Maximum Stability: When you land from the push-up position, your feet should be straight ahead, shoulder-width apart. NO wobbly, turned-out foot positioning.
✅ Explosive But Controlled Movement: Every phase of the burpee should be sharp and deliberate, not sloppy and rushed.
✅ Don’t Get Lazy on the Jump: If you’re adding the jump, commit to it. Jump high, land soft, and stay controlled.
FAQ: Everything You Need to Know About Burpees
❓ How Many Burpees Should I Do?
✔ Do as many as you can or as many as you want to.
✔ Each time you do burpees, aim to do at least one more than last time.
✔ Burpees are tough when done correctly—progress gradually.
❓ Should I Do Burpees Every Day?
Burpees are weight-bearing and use your full body weight as resistance.
✔ In the beginning, your body weight might feel like too much, so start once or twice a week.
✔ As you get stronger, and can control your body weight, you can do them as often as you like.
❓ What Muscles Do Burpees Work?
Burpees hit everything:
✔ Legs (quads, hamstrings, glutes)
✔ Core (abs, obliques, lower back)✔ Chest & Shoulders (during the push-up phase)
✔ Arms (triceps, forearms, biceps during the jump-up phase)
❓ Are Burpees Good for Weight Loss?
HELL YES. Burpees burn a ton of calories, skyrocket your metabolism, and help with fat loss. Most importantly, they burn visceral fat—the dangerous fat around your organs—not just subcutaneous fat under the skin.
Final Thoughts: Do Burpees the Right Way & Get Results
Burpees are an insanely effective exercise—but only when done correctly. Stop flailing around, fix your form, and start moving with purpose and power.
Follow this step-by-step breakdown and the ROMATZ method, and your burpees will be crisp, explosive, and effective.
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About the Author
Dennis Romatz is a nutrition coach, and certified personal trainer in Chicago in the downtown Chicago Lakeshore East neighborhood providing personal training scheduled at your convenience at apartment & condo gyms, and in-home. Tailored training programs are designed to meet your individual needs & goals and guaranteed to get you in the best shape of your life in 3 months or less or your money back. Dennis has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram on or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.
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