Burpees (Level 1)
The level-1 burpee replaces every jump with a step: step back to plank one foot at a time, step in, and stand tall instead of leaping. It delivers the full movement pattern and a real heart-rate rise while keeping impact near zero — the right doorway into burpees for beginners, heavier trainees, and anyone easing back in. 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 | 4 × 3–6 (slow, with plank pause) | 90 s |
| Muscle | 3 × 9–12 | 60–90 s |
| Endurance | 3 × 18–27, or 40 s work / 20 s rest | 30–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
The gentlest burpee in the family — built for learning the rhythm before adding flight.
Proper form — 5 cues
- Squat down and place both hands flat on the floor under your shoulders.
- Step one foot back, then the other, arriving in a full plank.
- Hold the plank level for a beat — no sag, no pike.
- Step the feet back in one at a time, close to your hands.
- Stand all the way up tall, squeezing the glutes at the top.
Breathing: Inhale stepping back, exhale stepping in and standing tall — one full breath per rep.
The 3 mistakes Maddy corrects most
Common questions
Are step-back burpees still effective?
Yes — the pattern, the muscle recruitment, and most of the heart-rate response survive intact; only the impact is removed. For a beginner, this version builds the plank strength and movement rhythm the jumping versions assume you already have. Effectiveness is about matching the tool to your current level, and for many people this is the match.
When should I progress to jumping burpees?
Three green lights: 15 smooth step-back reps without your plank sagging, comfort jumping and landing softly in isolation (try small squat jumps), and no joint complaints at this level. Then progress in halves — jump the feet back but step them in for a while, or keep the plank jumps and add the vertical leap later.
Can I do level-1 burpees every day?
Most days, yes — the low impact makes frequent moderate doses reasonable, similar to brisk stair climbing. The sensible pattern is alternating harder and lighter days rather than maxing out daily, because the shoulders and wrists still accumulate plank time. Soreness that lingers past 48 hours is your cue to add a rest day.
Related exercises
Harder: Burpees (Intermediate)
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