Burpees look simple until you try a few in a row. Moving from standing to the floor and back takes coordination, and the effort builds quickly even though the exercise needs no equipment.

The standard version is a starting point, not a requirement. Learning the sequence makes it easier to see which parts to keep, skip, or change to suit your workout.

What Burpees Work

Burpees use your body weight for resistance. Your legs, hips, and glutes do much of the work as you squat and stand, while your chest, shoulders, and arms work during the push-up. Your abdominal muscles help keep your torso steady as you move into and out of the plank.

According to Griffin Nykor, an exercise physiologist, the effort of doing burpees can raise your heart rate quickly. That makes them an option for high-intensity interval training, which alternates bursts of hard effort with periods of recovery. You don't have to keep moving continuously to include burpees in an interval workout.

Calorie burn varies with body weight and effort. One rough estimate is 10 to 15 calories per minute, or about 250 calories for a 155-pound person doing 20 minutes of continuous burpees. These figures aren't a personal prediction, and the example isn't a suggested workout.

How to Do a Burpee

This version includes a push-up and a jump. Before starting, clear enough space to extend your legs behind you and reach overhead. Warm up first, then go through the sequence at a pace that lets you control each movement:

1. Stand with your feet shoulder-width apart, then squat and plant your hands on the floor just inside your feet.

2. Hop both feet back into a high plank, keeping your body straight from head to heels.

3. Lower into a push-up and press back to the plank without letting your hips sag.

4. Hop your feet back toward your hands, then jump up and reach overhead.

5. Land softly with your knees bent. Regain your balance before starting the next repetition.

In the high plank, keep your shoulders over your wrists rather than reaching too far forward. When your feet come back in, plant them firmly before jumping. If that transition feels rushed, pause in the squat and check where your feet are before you take off.

How to Make It Easier

For a squat step-back, place your hands on the floor and step your feet back one at a time instead of hopping. Step them forward again and stand up without doing a push-up or jumping. This lets you practice getting down to the floor and back up without having to land a jump.

You can also leave out just the part that gives you trouble. If it's the jump, stand up after bringing your feet forward. If it's the push-up, pause briefly in the high plank before returning to the squat. You can keep the other movements as they are.

How to Make It More Challenging

If you already do box jumps with control, you can replace the final jump with a jump onto a stable exercise box. Do the push-up on the floor and stand facing the box before you jump. Land with both feet on the box, then step down before the next repetition.

If you want more resistance rather than more height, a weighted vest is an option once you're comfortable with the unweighted movement. It keeps your hands free so you can place your palms flat on the floor during the plank and push-up.

How to Pace Your Sets

Begin with a few controlled repetitions rather than aiming for a fixed set size. If your hips start to sag in the plank or you can't land steadily, end the set and rest. Add repetitions gradually as you get more comfortable with the movement.

At your next workout, try a single repetition before starting a set. Notice which transition makes you pause or lose balance, and use that to choose the version you'll practice.