If you want to know how to do burpees, then we have just what you need. Below, we show you a full video tutorial and have a complete step-by-step guide you can use as a reference!

man doing burpee weight loss workouts for men feature imageBurpees are one of those exercises you must have in your workout program, as it is hugely effective at burning a ton of calories. It works almost every muscle in your body, which is what makes it so essential to include.

Burpees are made up of 3 basic exercises, which are the squat thrust, the plank, and the squat jump. Some variations also throw in a push up too.

As you will see from the step-by-step, you start in a plank position, do a squat thrust, explode up into a squat jump, then go back to the plank. You can do these for a time limit or have a set number of reps to complete.

Take a look at our video tutorial below where I guide you through the exercise and outline the main technique points of how to do burpees.

If you need something to print off and take to the gym, then you can find our step-by-step exercise technique further down this page.

How To Do Burpees – Step-by-Step Technique

best HIIT workout

    • Step 1: Set yourself into a push up/plank position, holding your core strong, your back flat and your hands under your shoulders.
    • Step 2: Breathing in, jump your toes forward so they land between your hands.
    • Step 3: Breathing out, explode upwards through your toes and perform a squat jump, making sure to land lightly on your toes.
    • Step 4: Place your hands back onto the floor and kick your legs back, so you move back to the start position, in a push up/plank position.
    • Step 5: Repeat steps 2 – 4 until you have completed reps for the full time limit, or have completed the prescribed number of reps for your set.

** Pro Tip #1: We recommend starting with 3 rounds of 20 reps, or as many as you can in 30 seconds. **

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


The Men's Health Experts @ The Fit Father Project

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.