How to Do Burpees as a Beginner: Step-by-Step Progressions
Burpees can be a challenging exercise, especially for beginners. If you find yourself struggling with mobility, strength, or impact, breaking the movement into smaller progressions will help you build confidence and control. The key to mastering burpees is developing hip flexor strength, core stability, and proper movement patterns before attempting the full exercise.
This guide will take you through progressive burpee variations, starting with seated movements and gradually increasing difficulty until you’re ready for a full burpee.
Step 1: Seated Burpee Walkouts
Why This Helps
This move strengthens the hip flexors, core, and shoulders, which are essential for transitioning from the ground to a standing position in a burpee.
How to Do It
Sit in a chair with feet flat on the floor.
Step one leg out, then the other.
Reach your arms overhead.
Step both legs back in and reach your arms up again.
Repeat for several reps, keeping your core engaged.
Once this movement feels easy, move on to a standing variation.
Step 2: High Chair Burpee Walkouts
Why This Helps
This variation introduces the transition from standing to a plank, reinforcing proper hip movement and core engagement.
How to Do It
Stand behind a sturdy chair and hinge at the hips, keeping your back flat.
Place your hands on the chair and step one foot back, then the other, into a plank position.
Engage your glutes and core to maintain a neutral spine.
Step both feet back in, stand tall, and reach overhead.
Repeat slowly and with control.
Once you master this, try a lower chair variation for more challenge.
Step 3: Low Chair Burpee Walkouts
Why This Helps
This strengthens core stability, flexibility, and leg control, preparing you for full burpee transitions.
How to Do It
Start with a slightly wider stance for balance.
Push your hips back and place your hands on a low chair or surface, keeping your back flat.
Step one foot back, then the other, into a plank position.
Hold briefly, then step both feet forward.
Find your flat back again, push into your heels, and stand tall.
When you can maintain proper form, move to a floor-based burpee walkout.
Step 4: Burpee Walkouts on the Floor
Why This Helps
This is a low-impact way to practice burpee mechanics without adding jumps or excessive strain on the joints.
How to Do It
Start in a wider-than-hip-width stance, toes slightly turned outward.
Push your hips back, keeping your weight in your heels, and bring your hands to the floor.
Step one foot back, then the other, into a plank position.
Engage your core and glutes, keeping a straight line from shoulders to heels.
Step one foot forward, then the other, keeping your back flat.
Push through your hips (not your knees) to stand tall.
This movement mimics burpee mechanics without jumping, allowing you to refine technique.
Step 5: Low-Impact Squat Thrusts
Why This Helps
This introduces jumping back into a plank, preparing you for the impact of a full burpee.
How to Do It
Stand in front of a low chair, placing your hands on the seat.
Instead of stepping back, take a small hop back into a plank position.
If needed, step one foot at a time.
Hop forward, land with your feet flat, and reset your flat back before standing.
Repeat slowly at first, then increase speed.
Once you’re comfortable, transition to doing this on the floor.
Step 6: Squat Thrusts on the Floor
Why This Helps
This eliminates the chair, requiring more core and hip strength.
How to Do It
Start in a wide stance, hinge at the hips, and bring your hands to the floor.
Jump both feet back into a strong plank position (glutes and core engaged).
Jump your knees toward your chest, landing with hips higher than knees.
Push through your hips (not knees) to stand tall.
Common Mistake to Avoid
Many people keep their hips too low when jumping forward, which strains the knees. Instead, lift your hips higher before jumping forward to engage the correct muscles.
Step 7: Adding the Push-Up
Why This Helps
Push-ups are part of a full burpee. Practicing kneeling push-ups first helps you develop the necessary strength.
How to Do It
Start with a squat thrust—jump back into a plank.
Drop your knees to the ground, lower your chest, and push back up.
Extend your knees back into a plank.
Jump forward and stand tall.
Once you can do this smoothly, remove the kneeling modification.
Step 8: The Full Burpee
Now that you've mastered each progression, it's time to put everything together:
Start in a wider stance.
Hinge at the hips, place your hands on the ground, and jump back into a plank.
Lower into a push-up (on your knees if needed).
Push back up, jump your knees toward your chest, and land flat.
Stand tall and jump, reaching your arms overhead.
Practice this slowly at first, ensuring proper mechanics, then increase speed as you get stronger.
Final Thoughts
Burpees are a tough but effective exercise, and anyone can learn them with the right progressions. By following these steps, you’ll gradually develop the strength, mobility, and endurance needed to execute full burpees with confidence.
The key is patience and consistency—practice each step at your own pace before moving on to the next. Over time, you’ll be able to transition from beginner-friendly modifications to full burpees with ease.
Mastering burpees is just one part of developing functional strength. Keep focusing on mobility, core control, and efficient movement patterns, and you’ll continue to see progress in your fitness journey.