I still remember the shockwaves through the functional fitness community when the first workout for the 2012 CrossFit Games Open was released. The seven-minute burpee AMRAP left many athletes gasping for air, testing both physical and mental limits.

Top competitor Danila Shokhin from Russia completed an astounding 161 reps, while anything over 100 reps is considered a solid achievement for most functional fitness athletes.

What Are Burpees? A Step-by-Step Guide

If you’re new to burpees or want to perfect your form, here’s how to perform a proper rep:

1. Start Standing: Stand upright with your hands by your sides.

2. Squat and Plant Hands: Bend into a squat and place your hands on the ground just outside your feet.

3. Kick Back into Plank: Extend your legs backward into a push-up position.

4. Lower Chest and Hips: Drop your chest and hips to the floor to complete the push-up portion.

5. Return to Squat: Jump your feet forward to return to the squat position.

6. Jump Up: Explosively jump into the air and raise your hands overhead.

Repeat as quickly as possible for maximum conditioning benefits.

Benefits of Burpees: Why CrossFitters Love Them

Burpees may be one of the most hated exercises, but they’re also one of the most effective. Here’s why:

Full-Body Strength

Burpees engage multiple muscle groups, including the trapezius, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals. This makes them a powerful tool for building overall strength.

Improved Flexibility

The dynamic movements in a burpee help increase flexibility in the back, hips, legs, and core, improving overall mobility.

Muscle Tone and Conditioning

High-intensity burpee workouts target almost every muscle in the body, improving muscle tone and overall conditioning for a leaner, stronger physique.

Fat Loss and Metabolism Boost

As a short-burst anaerobic exercise, burpees elevate heart rate and burn calories rapidly. Studies suggest that high-intensity burpee workouts can burn up to 50% more fat than conventional exercises and boost metabolism.

Cost-Effective Fitness

No equipment is needed—just your body, a floor, and determination. Burpees can be performed anywhere, making them an ideal addition to any home or gym routine.

How to Incorporate Burpees Into Your Training

For maximum results, include burpees in HIIT circuits, AMRAP sessions, or as a finisher to strength workouts. Focus on maintaining proper form, explosive movements, and consistent pacing.

Whether you’re a CrossFit enthusiast or just looking for a full-body workout, burpees deliver strength, endurance, and conditioning benefits unmatched by many other exercises.