Half Burpee: How-to, Benefits & Variations
Half burpees build cardio fitness without the push-up or jump. Hands down, feet back to plank, feet forward, stand. Lower impact, still effective.
Half Burpee: How-to, Benefits & Variations
Someone asked me last week when they should start doing half burpees. My answer was the same one I give every woman who walks into my sessions: yesterday. But today works too.
The half burpee is one of those exercises that looks simpler than it actually is. The movement pattern it builds shows up in daily life constantly, from how you move groceries to how you get off the floor. Natalia Gunnlaugs programs it regularly, and there is a reason for that.
Muscle Tone: Functional Full Body 2
Natalia Gunnlaugs
How to Do Half Burpees
Stand with feet hip-width apart. Place your hands on the floor in front of you, bending your knees.
Jump or step your feet back into a high plank position. Body in a straight line.
Immediately jump or step your feet back toward your hands, returning to the crouched position.
Stand up. That is one rep. No push-up, no jump at the top. The half burpee removes the most joint-stressing parts.
Move at a pace that lets you maintain plank form on every rep. Sloppy planks defeat the purpose.
Muscles Worked
Primary
Primary muscles
Main muscles targeted by the half burpee.
Secondary
Stabilizer muscles
Support primary movers and maintain joint alignment.
Why this matters in perimenopause
Women lose lean muscle mass from their 30s, accelerating during perimenopause as estrogen drops. Regular cardio training counteracts this by preserving cardiovascular capacity and fast-twitch muscle fibers.
Coach's Tips
"Just reach up, plank, up. You don't have to bring your arms up." That is Natalia Gunnlaugs's cue. This detail makes the difference between an effective rep and a wasted one.
Natalia Gunnlaugs
"All the way down, arms up, one back extension. Press up." That is Natalia Gunnlaugs's cue. This detail makes the difference between an effective rep and a wasted one.
Natalia Gunnlaugs
If anything feels sharp rather than challenging, stop immediately. Back off the depth and reassess your alignment. Discomfort is fine. Pain is a message.
Reduce speed or range of motion until your body adapts.
Why This Matters for You
The half burpee directly addresses three perimenopause priorities: muscle preservation, bone loading, and metabolic health. Estrogen decline after 40 accelerates sarcopenia, the age-related loss of lean muscle that changes body composition, weakens joints, and slows metabolism. Resistance training is the strongest evidence-backed countermeasure.
A 2023 network meta-analysis of 19 RCTs involving 919 postmenopausal women found moderate-intensity resistance training 3 days per week significantly improved lumbar spine and femoral neck bone mineral density. The half burpee loads the exact skeletal sites and muscle groups that perimenopause targets first.
Variations & Modifications
Half Burpee with Criss-Cross
mediumVariation of the half burpee that modifies the standard movement pattern for different training emphasis.
Round 3: Crunches & Half Burpees
mediumVariation of the half burpee that modifies the standard movement pattern for different training emphasis.
Round 2: Crunches & Half Burpees
mediumVariation of the half burpee that modifies the standard movement pattern for different training emphasis.
Round 1: Crunches & Half Burpees
mediumVariation of the half burpee that modifies the standard movement pattern for different training emphasis.
Benefits
Elevates heart rate without equipment
The half burpee gets your heart pumping using only bodyweight. No treadmill, no bike. Just your body and floor space.
Burns calories efficiently
High-intensity bodyweight exercises create an EPOC effect. You continue burning calories for hours afterward.
Preserves explosive power
Fast-twitch muscle fibers decline faster during perimenopause. Explosive movements keep those fibers active and responsive.
Improves cardiovascular fitness in minutes
Short bouts of high-intensity exercise produce cardiovascular benefits comparable to moderate exercise lasting twice as long.
Common Mistakes to Avoid
Sacrificing form for speed
Sloppy reps stress joints without training muscles. Slow down until form is automatic.
Landing with stiff legs
Every landing should be soft, with bent knees absorbing the impact.
Not breathing rhythmically
Match your breathing to the movement. If you cannot catch your breath, slow down.
Skipping the cooldown
Walk for 2-3 minutes after to bring your heart rate down gradually.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
Crunches
Complements the half burpee by targeting related muscle groups and movement patterns.
Lateral Raise
Complements the half burpee by targeting related muscle groups and movement patterns.
Romanian Deadlift
Complements the half burpee by targeting related muscle groups and movement patterns.
Bulgarian Split Squat
Complements the half burpee by targeting related muscle groups and movement patterns.
Glute Bridge
Complements the half burpee by targeting related muscle groups and movement patterns.
Get half burpees in a guided workout
Access 4 workouts featuring this exercise, plus personalized plans from Dr. Wellls.
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