The Complete Guide to Burpees: How to Do Them and How to Recover Properly

Let’s talk about burpees: the exercise everyone loves to hate.

Yes, they’re tough. They make you sweat. And they’ll leave you gasping for air. But here’s the truth: burpees might just be one of the most effective full-body exercises out there. You don’t need a gym, expensive equipment, or a lot of time. You just need your body, a little space, and the will to push through.

So, whether you're brand new to burpees or trying to level up your workouts, this guide covers everything you need to know. From how to do them properly to why they work so well, and how to recover smart with hydration and protein.

A burpee is a full-body, high-intensity movement that combines a squat, plank, push-up, and jump, all in one flowing motion.

It’s a blend of strength, cardio, and coordination. And it’s brutal... in a good way.

• Stand tall with your feet shoulder-width apart.
• Drop into a squat and place your hands on the ground in front of you.
• Kick your feet back into a plank position (you’re now in a push-up stance).
• Optional: Do a push-up (makes it harder, but better for building strength).
• Jump your feet forward to return to the squat position.
• Launch upward into a jump, reaching your arms overhead.
• Land softly and go straight into the next rep.

Repeat. Sweat. Regret. Recover. Repeat again.

So why would anyone voluntarily do burpees? Because they deliver serious results. Here’s what makes them awesome:

You’re working your legs, core, arms, chest, back, and lungs - all at the same time. One move hits almost every major muscle group.

Burpees get your heart rate way up, fast. This improves your cardiovascular fitness and burns calories like crazy, even after your workout is over.

That squat-to-jump movement is all about building incredible power in your legs and glutes.

Because burpees involve multiple moving parts, they challenge your coordination, balance, and timing. Which is great for athletes and everyday fitness.

You can do burpees anywhere: in your living room, hotel room, backyard, or park. They’re a go-to for busy people and bodyweight training.

Want to make burpees less miserable and more effective? Here are some battle-tested tips:

Don’t rush. Nailing the movement with good form prevents injury and makes you more efficient.

Exhale as you jump. Inhale as you drop. Don’t hold your breath, it’ll gas you out quicker.

New to burpees? Take out the push-up or the jump. You’ll still get a killer workout. Over time, add in the full version as you build strength.

Try:

• 3 sets of 10 reps
• AMRAP (as many reps as possible) in 1 minute
• 100 burpees for time (advanced!)

Use burpees in a circuit: burpees + squats + lunges + push-ups. Total body annihilation in under 30 minutes.

Here’s the deal: burpees are intense. They’ll leave you drenched in sweat and completely wiped out if you go hard. And that’s exactly why recovery matters.

When you sweat buckets (which you will), you lose water and electrolytes. Dehydration can lead to:

• Slower recovery
• Headaches
• Muscle cramps
• Low energy

• Drink water before, during, and after your workout
• Add electrolyte powder or supplements if your session is long or super sweaty
• Avoid sugary sports drinks, instead look for low-sugar or natural options like coconut water

Burpees break down muscle fibers. That’s how you get stronger but only if you refuel with enough protein after your workout.

When you exercise, especially with bodyweight and high-impact moves like burpees, your muscles use up their fuel and start to tear on a tiny level. Protein helps rebuild and repair those muscles stronger than before.

• Whey protein shake (easy to digest and fast-absorbing)
• Plant-based protein (pea, brown rice, or soy-based)
• Greek yogurt with fruit
• Eggs and toast
• Chicken and brown rice

How much? Aim for 20-30 grams of protein within 30-60 minutes after your workout. That’s the golden window for recovery.

Once you master the standard burpee, spice things up with these variations:

Add a full push-up in the plank position. Builds upper-body strength.

Instead of a regular jump, pull your knees to your chest at the top. Major burn.

Do the whole move on one leg (except the push-up). Works your core and balance big time.

Jump over a dumbbell or mat. Great for agility.

Warm up: 3 minutes light cardio (jumping jacks, high knees, arm circles)

Workout: 4 rounds

• 10 burpees
• 20 bodyweight squats
• 15 push-ups
• 30 seconds plank (Rest 1 minute between rounds)

Cool down: 3-5 minutes of stretching and a big glass of water

Burpees might be tough, but that’s why they’re effective. They give you maximum results with minimum time and equipment.

They challenge your body, your lungs, and your mindset.

If you want a move that builds strength, endurance, and grit - burpees are it.

Just remember:

• Start slow and focus on good form
• Hydrate and recover like a pro
• Fuel up with protein to get the most out of your hard work
• And most of all.. don’t quit on rep #6