Burpee exercise image and instructions
See how to do Burpee in a clear 5-step exercise image with concise instructions. Focus: full body.
Read the detailed Burpee tutorial →
Short instructions
How to do Burpee
Follow the numbered positions in the image and use each instruction as its matching cue.
- 1
Stand and brace
Stand with feet about hip-width apart, brace the trunk, and clear enough floor space for a full plank.
Breathing: Breathe steadily; do not hold your breath.
- 2
Plant hands and reach plank
Squat down, plant both hands under the shoulders, and step or jump the feet back to a straight-body plank without letting the hips sag.
Breathing: Inhale through the controlled return.
- 3
Return the feet
Keep the hands planted and step or jump both feet forward outside or just behind the hands, landing with the whole foot controlled.
Breathing: Exhale through the effort.
- 4
Stand or jump
Drive through the feet to stand; if using the jump variation, leave the floor softly and land with knees tracking over the toes.
Breathing: Exhale through the effort.
- 5
Reset
Regain a tall balanced stance before beginning the next repetition.
Breathing: Breathe steadily; do not hold your breath.
Setup and safety note: Use the declared Burpee setup, maintain controlled joint alignment, and stop if the movement causes pain.
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