Burpee: How-to, Benefits & Variations
Burpees are a full-body cardio move: drop to floor, push up, jump. Builds cardiovascular fitness and floor-to-standing ability.
Burpee: How-to, Benefits & Variations
Nobody loves burpees. That is sort of the point. You drop to the floor, push back up, jump, and repeat until your lungs are burning and your legs feel like concrete. But burpees build something that few other exercises can: the ability to get yourself off the ground quickly. After 40, that skill becomes less about fitness and more about independence. The day you cannot get up from the floor without help is the day your life gets smaller.
14 Days Glow Up Challenge 3
Sophie Jones
How to Do Burpees
Set up in the starting position for burpee. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Natalia Gunnlaugs cues: "Combine two movements... squat down, reach overhead, bring the dumbbells all the way down, jump back up."
Complete the full range of motion. "hands to the floor, body to the ground. We jump in, we take a little jump"
Return to the starting position with control. If you feel like on your way down, upon landing, you're hurting your knees, don't do it.
Beth Hannam adds: "Chest to floor, then we accelerate up. Keep it explosive, full extension."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
cardiovascular exercise improves metabolic health and mood during hormonal shifts. The burpee directly supports this by targeting key muscle groups.
Coach's Tips
"Combine two movements... squat down, reach overhead, bring the dumbbells all the way down, jump back up." - Natalia Gunnlaugs
Natalia Gunnlaugs
"hands to the floor, body to the ground. We jump in, we take a little jump" - Linda Chambers
Linda Chambers
"Chest to floor, then we accelerate up. Keep it explosive, full extension." - Beth Hannam
Beth Hannam
"If you feel like on your way down, upon landing, you're hurting your knees, don't do it." - Aylar Fetrati
Aylar Fetrati
"Full burpee is all the way down, up, jump to the top. Those of you that are regressing, gonna step down, step it in, jump to the top." - Sophie Jones
Sophie Jones
Why This Matters for You
cardiovascular exercise improves metabolic health and mood during hormonal shifts. The burpee supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Burpees (Round 3)
highBurpees (Round 2)
highBurpees (Round 1)
highBurpee to High Knees
highBurpee Thrusters (Round 1)
highNo Jump Burpees
highBenefits
Strengthens and conditions the whole body
The burpee builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
cardiovascular exercise improves metabolic health and mood during hormonal shifts. The burpee directly addresses this.
Requires minimal equipment
No equipment needed. You can do the burpee at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the burpee means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Common form breakdown
Aylar Fetrati warns: "If you feel like on your way down, upon landing, you're hurting your knees, don't do it."
Workouts Featuring This Exercise
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Frequently Asked Questions
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