Body Weight Burpee

Beginner Level of Difficulty

The body weight burpee is a beginner compound exercise. This is an excellent dynamic warm-up exercise that targets the lower body and core and is suitable for any fitness level.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Exercise Instructions

body weight burpee - step 1

Step 1

Start in a standing position with your feet shoulder width apart and your hands hanging by your sides.

body weight burpee - step 2

Step 2

Place your hands on the floor in front of you and jump back with both feet into a push-up position. Make sure to keep your core engaged at the bottom of the motion.

body weight burpee - step 3

Step 3

Jump back to the starting position, stand up tall and repeat.