The burpee is a highly efficient, full-body exercise that combines multiple movements into a single, fluid sequence, challenging both the muscular and cardiovascular systems. It is essentially a combination of a squat, a plank, and a jump, designed to rapidly elevate the heart rate and improve conditioning. The question of whether the push-up component is mandatory depends entirely on the specific definition of the burpee being used, as its form has evolved significantly since its creation.
The Role of the Push-Up in the Standard Burpee
The inclusion of the push-up is the primary difference between the historical movement and the modern, high-intensity exercise commonly performed today. The original burpee, invented in 1939 by physiologist Royal H. Burpee, was a simple four-count movement intended as a quick fitness test to assess agility and coordination. This initial version involved transitioning from a standing position to a squat, kicking the feet back to a plank, returning the feet to the squat, and then standing up; it did not include a push-up or a final jump.
The exercise evolved when the United States Armed Services adopted a variant during World War II to test the fitness levels of recruits. This military version began to incorporate the push-up, or at least the requirement for the chest to touch the ground, and added the explosive jump at the end. Therefore, in most modern fitness contexts, such as high-intensity interval training (HIIT) or CrossFit, the term “standard burpee” or “full burpee” implicitly includes the push-up or the chest-to-floor component. This inclusion transforms the movement into a comprehensive, six-count exercise that targets a wider range of muscle groups.
Step-by-Step Guide to Proper Burpee Technique
Performing the full burpee begins from a standing position with the feet roughly shoulder-width apart. The first step involves dropping the hips and bending the knees into a squat, placing the hands flat on the floor in front of the feet. Keep the back flat during this initial descent to protect the lower spine.
From the squat, the feet are simultaneously kicked or jumped backward into a high plank position, ensuring the body forms a straight line from the head to the heels. The hands should remain stacked directly underneath the shoulders for stability. Next, the full push-up is performed, lowering the chest until it briefly makes contact with the floor.
The explosive return to the plank position is followed by immediately jumping the feet forward toward the hands, landing back in the deep squat position. The final step is the explosive vertical jump, driving through the heels to propel the body upward while reaching the arms overhead. Absorb the impact by bending the knees and hips, returning the body to the initial standing position to begin the next repetition.
Scaling Options and Common Burpee Modifications
Because the standard burpee demands high cardiovascular endurance and muscular strength, many effective modifications exist for different fitness levels or training goals. One common adaptation is the “half burpee” or “up-down,” which completely removes the push-up and the final jump. In this modification, the movement stops at the plank position before immediately jumping the feet back into the squat, making it a faster-paced, less demanding option.
For individuals who require a lower-impact movement, the jump-back and jump-forward phases can be replaced by stepping one foot at a time into and out of the plank position. This modification reduces the strain on the joints and lowers the intensity, which is beneficial for managing fatigue or joint discomfort. The push-up itself can also be scaled by performing it with the hands elevated on a stable surface, such as a box or bench, or by dropping the knees to the floor during the push-up phase.
Full Body Muscle Engagement
The inclusion of the push-up provides a distinct advantage by substantially increasing the upper body strength and conditioning benefits of the exercise. Without the push-up, the burpee is primarily a cardio and lower body exercise, engaging major muscle groups like the quadriceps, hamstrings, and glutes during the squat and jump phases. The core muscles, including the rectus abdominis and obliques, are constantly working to stabilize the spine during the transition into the plank.
The push-up component specifically recruits the chest muscles (pectorals) as the primary movers for lowering and raising the torso. The triceps function as synergists, extending the elbow to complete the push back up to the plank. Also, the anterior deltoids (the front part of the shoulder muscles) are heavily engaged both in supporting the body weight in the plank and in assisting the chest and triceps during the pressing motion, making the full burpee a compound, total-body effort.