Burpee Workouts

Burpees can be a major part of crossfit and we have developed a number of burpee workout routines. A burpee is an awesome exercise that works out your whole body and can be mixed into any workout.

First lets answer, “what is a burpee.” A burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”:

  1. Begin in a standing straight up with your arms by your side.
  2. Move down into a squatting position and place your hands on the ground. (count 1)
  3. Kick your feet back, and move into a push up position. (count 2)
  4. Do a push up (count 3)
  5. Then jump back up into a squatting position (count 4)
  6. Finally jump inot the air as high as you can (count 5)

This video shows how to do the burpee correctly:

Try one of these burpee routines and let us know how they work out.


  • Time 5 Min
    • sets 2.5
    • Do burpees for 30 seconds and then rest for 30 seconds

Commercial burpees

  • Time 30 min
    • While watching your favorite TV show do burpees every commercial break

Baseball burpees

  • Time avg 3 hours
    • 2 burpees every time a new batter comes to the plate
    • 2 burpees every time a pitcher strikes out a batter
    • 3 burpees at the beginning of every inning
    • 10 burpees for every home run
    • 1 burpee for every hit
    • 2 burpees for every double
    • 5 burpees for every triple

Make sure to check out our beginners crossfit exercise to get started.

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