Burpees (Intermediate)
The intermediate burpee is the full-speed version most people picture: squat down, jump the feet back to a plank, jump them in, and finish with a vertical leap. It trains the legs, chest, and lungs in one continuous circuit and needs exactly zero equipment — which is why it anchors so many conditioning finishers. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 5 × 3–6 explosive reps | 90 s–2 min |
| Muscle | 3–4 × 9–12 | 60–90 s |
| Endurance | 3–4 × 18–27, or 30 s work / 30 s rest | 30–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Intermediate
Intermediate — the jump-back plank and rebound jump both assume a base of core and ankle control.
Proper form — 5 cues
- Squat down and plant both hands flat, just inside shoulder-width.
- Jump both feet back to a strong plank — hips level, core braced on landing.
- Snap the feet back in so they land just outside your hands.
- Stand and jump vertically, arms driving overhead.
- Land soft through bent knees and flow straight into the next rep.
Breathing: Exhale on the jump up, inhale on the way down — lock the rhythm early and it carries the set.
The 3 mistakes Maddy corrects most
How to program burpees (intermediate)
| Goal | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|
| Strength-power · weeks 1–2 | 5 | 3 | explosive up, soft landing | 2 min | 7 |
| Strength-power · weeks 3–4 | 5 | 4–5 | explosive up, soft landing | 90 s–2 min | 8 |
| Strength-power · weeks 5–6 | 5 | 6 | explosive up, soft landing | 90 s | 9 |
| Hypertrophy-conditioning · weeks 1–2 | 3 | 9 | steady — full plank every rep | 90 s | 7 |
| Hypertrophy-conditioning · weeks 3–4 | 4 | 10 | steady — full plank every rep | 75 s | 8 |
| Hypertrophy-conditioning · weeks 5–6 | 4 | 12 | steady — full plank every rep | 60 s | 8–9 |
| Endurance · weeks 1–2 | 3 | 18 | continuous rhythm | 60 s | 6–7 |
| Endurance · weeks 3–4 | 4 | 22 | continuous rhythm | 45 s | 7–8 |
| Endurance · weeks 5–6 | 4 | 27, or 30 s work / 30 s rest | continuous rhythm | 30 s | 8 |
| Beginner (step-back scaled) · weeks 1–2 | 3 | 5 | step back, no jump | 90 s | 5 |
| Beginner (step-back scaled) · weeks 3–4 | 3 | 6 | step back, small hop | 90 s | 6 |
| Beginner (step-back scaled) · weeks 5–6 | 4 | 6 | full jump, controlled | 90 s | 6–7 |
Common questions
How many burpees should I do in a workout?
Think in honest sets, not heroic totals: three to four sets of 10–15 crisp reps with short rests delivers a serious conditioning dose for most people. Total volume can climb over weeks as your plank stays solid and your landings stay soft. A hundred ragged reps teaches ragged movement — the count only matters if the reps do.
Are burpees cardio or strength training?
Primarily conditioning — the continuous squat-plank-jump cycle drives heart rate up faster than almost any bodyweight move. There is a real strength component for beginners in the plank and jump, but as you adapt it becomes overwhelmingly a cardiovascular and muscular-endurance tool. Treat it as the engine-builder in a plan, not the muscle-builder.
What is the difference between this and a full burpee with push-up?
One element: this version jumps to plank and straight back in, while the level-3 burpee adds a chest-to-floor push-up inside every rep. Skipping the push-up keeps the rhythm faster and the shoulder fatigue lower, which makes this the better version for longer conditioning sets — and the natural step before level 3.
Related exercises
Easier: Burpees (Level 1) · Harder: Burpees (Level 3)
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