Baskin Logic Body
Menu

Home / Learn / Cardio and walking

Library · Cardio and walking

How to do a burpee (and a beginner-friendly version)

How to do a burpee step by step, plus the low-impact modified burpee for beginners, and how to fit burpees into a short workout.

Written by Joshua Baskin, founderLast reviewed 2 min readHow we check facts

The short version

  • A burpee is a squat, a plank, a stand and an optional jump, linked together.
  • The step-back version removes the jump and impact. Start there.
  • Use short sets with rest; quality first, speed later.

Burpees raise your heart rate fast and use your whole body, which is why they show up in short workouts. They are also easy to do badly. Build the pieces first.

Modified burpee (no jump, no drop)

  1. Squat down and put your hands on the floor or a bench.
  2. Step one foot back, then the other, into a plank.
  3. Step one foot forward, then the other.
  4. Stand up tall.

Using a bench or step makes it easier still.

Step by step

  1. Stand with feet shoulder-width apart.
  2. Squat and place your hands on the floor in front of your feet.
  3. Jump or step your feet back to a straight-line plank.
  4. Jump or step your feet back toward your hands.
  5. Stand up, or add a small jump with a soft landing.

Common mistakes and fixes

  • Hips sagging in the plank. Fix: brace, or step back instead of jumping.
  • Hard, loud landings. Fix: land softly on the balls of your feet.
  • Racing for reps. Fix: set a pace you can keep with good form.

Do this today

Do 3 rounds of 5 modified burpees with 45 seconds of rest. Notice how fast your breathing settles.

Questions people ask

How many burpees should a beginner do?

Start with 3 to 5 sets of 3 to 5 modified burpees with rest between sets.

Do burpees count as cardio?

They can raise your heart rate into moderate or vigorous intensity, which counts toward aerobic activity.

Are burpees safe with knee or back issues?

Use the step-back version and ask a clinician if you have pain or an injury.

Sources

  1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
  2. CDC. How to Measure Physical Activity Intensity. Checked October 9, 2026.
  3. American College of Sports Medicine. Quantity and quality of exercise for developing and maintaining fitness in adults. Med Sci Sports Exerc, 2011. Checked October 9, 2026.

Education only. Not medical advice. Confirm with your clinician.

Free: the 7-Day Rebuild Plan PDF

One small step a day for a week, plus a printable grocery list. Start here. Learn first.

Get the free PDF

More in cardio and walking