Are Burpees Good For Building Muscle? Benefits & Exercise Routines

Key Takeaways

• Burpees target multiple muscle groups, including the chest, arms, core, and legs, making them a powerful full-body workout.
• They boost cardiovascular health by increasing heart rate and improving endurance.
• Burpees burn many calories, aiding in weight loss and muscle definition.
• They are versatile and can be modified for beginners or intensified for advanced fitness levels.
• SOLE fitness equipment builds your muscles by providing progressive resistance, targeted isolation, and extended tension for maximum muscle growth.

Burpees and Muscle Building

Burpees for Muscle Growth

Burpees are one of those exercises that pack a punch. If you're looking to build muscle and enhance your fitness level, burpees are your go-to move. Why? Because they target multiple muscle groups simultaneously. When you drop down into that squat, push into a plank, and then jump back up, you're engaging your chest, arms, core, and legs all at once.

Muscle Groups Worked

• Chest and Arms: The push-up phase works your pectorals, triceps, and shoulders.
• Core: Keeping your body stable during the plank phase engages your abdominal muscles.
• Legs: Squatting and jumping work your quadriceps, hamstrings, and calves.

Strength and Endurance

Burpees don't just build muscle—they boost your strength and stamina too. They demand a burst of energy through multiple movements, which trains your body to sustain effort longer. This helps you perform better in other activities like running, cycling, or sports.

How Burpees Compare to Other Exercises

Now, you may be wondering how burpees stack up against other exercises. Check this out:

Benefits of Doing Burpees

Cardiovascular Health

Burpees are a great way to get your heart pumping. The rapid sequence of movements keeps your heart rate up, which is fantastic for cardiovascular health. Over time, this can lead to a stronger heart, improved circulation, and increased stamina.

Calorie Burning

Looking to burn some calories? Burpees are incredibly efficient. Because they engage multiple muscle groups and get your heart rate up, they torch calories quickly. In fact, you can burn around 10 calories per minute with burpees, making them a great addition to any weight loss plan.

Full-Body Workout

Unlike exercises that target specific areas, burpees work your entire body in one fluid movement. This makes them incredibly time-efficient and effective. When you're short on time but need a comprehensive workout, burpees deliver results without requiring multiple exercises or equipment.

Performing a Proper Burpee

You can adapt burpees for any fitness level, from beginners to elite athletes. Different versions target specific muscles or make your workout more intense. (Image courtesy of 100lbs Later)

Step-by-Step Guide

Step 1: Start in a standing position with your feet shoulder-width apart. Keep your back straight and your core engaged.

Step 2: Lower your body into a squat position, placing your hands on the floor in front of you.

Step 3: Jump your feet back to land in a plank position. Ensure your body forms a straight line from head to heels.

Step 4: Perform a push-up, keeping your elbows close to your body.

Step 5: Jump your feet back to the squat position.

Step 6: Explosively jump into the air, reaching your arms overhead.

Common Mistakes

Skipping the Push-Up: Many people rush through burpees and skip the push-up, missing out on upper-body strengthening.

Improper Plank Form: It's easy to let your hips sag or rise during the plank phase. Ensure your body stays in a straight line to engage your core properly.

Safety Tips

• Always warm up before starting your workout. This can include dynamic stretches or a light cardio session.
• Focus on form rather than speed to avoid injuries.
• Listen to your body and take breaks if you feel fatigued.
• Start with a lower number of reps and gradually increase as your strength improves.

Burpee Variations

Easy Variations for Beginners

If you're new to burpees, don't worry! You can ease into them with these beginner-friendly modifications:

Half Burpee: Omit the push-up and the jump at the end. This variation focuses on the squat and plank positions.

Stepping Burpee: Instead of jumping your feet back and forward, step them one at a time. This reduces the impact on your joints.

Advanced Variations for Strength

Burpee with Tuck Jump: Add a tuck jump at the end of the burpee. This increases the intensity and targets your core and legs even more.

Incorporating Equipment

To further diversify your burpee routine, consider incorporating equipment:

Weighted Burpee: Hold a pair of dumbbells during the exercise to add resistance and build more muscle.

Box Jump Burpee: Instead of a regular jump, leap onto a sturdy box or platform. This increases the power demand of the exercise.

Burpee Workout Routines

Beginner Circuit

This beginner-friendly circuit helps you get comfortable with burpees and build foundational strength:

Warm-Up: 5-minute brisk walk or light jog

Circuit:

• 5 Half Burpees
• 10 Squats
• 10 Push-Ups (on knees if needed)
• 30-Second Plank

Repeat the circuit 2–3 times, with a 1-minute rest between each round.

Intermediate Challenge

Ready to take it up a notch? The intermediate burpee routine incorporates more complex movements.

Warm-Up: 5-minute dynamic stretching

Circuit:

• 10 Standard Burpees
• 15 Lunges (each leg)
• 15 Push-Ups
• 1-Minute Plank

Complete 3–4 rounds, resting 1 minute between each round.

Advanced Interval Training

This routine combines burpees with high-intensity intervals to maximize calorie burn and muscle engagement.

Warm-Up: 5-minute jump rope session

• 15 Burpees with Tuck Jump
• 20 Box Jumps
• 20 Push-Ups
• 1-Minute Mountain Climbers

Repeat this circuit for 4–5 rounds with 30-second rest periods between each round.

Build More Muscle with SOLE Fitness Equipment

Burpees work great for hitting multiple muscle groups including your abs, but when you pair them with SOLE fitness equipment, you create a complete muscle-building plan that delivers better results. SOLE's commercial-grade machines let you target specific muscles with exact resistance while burpees provide the explosive, full-body workout needed for optimal muscle growth.

SOLE equipment takes your muscle-building efforts to the next level in several vital ways. 

Upper Body Focus

After burpees, move to the SOLE SRVO for chest press movements that isolate and further fatigue the chest muscles and triceps you worked during the push-up portion of burpees. The SRVO's balanced resistance system allows for controlled lowering movements, which are critical for muscle growth.

Lower Body Development

Switch to a SOLE F85 treadmill set at a 10–15% incline for walking lunges. This targets the quads and glutes you just worked during burpees while the Cushion Flex Whisper Deck protects your joints and allows for higher training volume.

Perfect Progressive Overload

SOLE's precision systems offer up to 40 resistance levels, allowing you to gradually increase weight for continued muscle growth beyond what bodyweight exercises alone can provide.

Longer Muscle Tension

SOLE bikes and ellipticals keep your muscles under consistent tension for extended periods, building the muscular endurance that helps you perform better during burpee sessions.

Precision Muscle Targeting

While burpees build general strength, SOLE strength equipment lets you isolate and strengthen specific muscle groups that might limit your burpee performance.

Better Recovery

SOLE's Cushion Flex Whisper Deck cuts impact by 40%, allowing for active recovery that boosts blood flow to muscles without stressing your joints.

Guided Workout Training 

The free SOLE+ App enhances your muscle-building strategy with hundreds of instructor-led workouts that combine both burpee-style bodyweight movements and equipment-based resistance training. 

Ready to transform your muscle-building potential? Check out the SOLE's premium strength equipment.

Frequently Asked Questions (FAQ)

How many burpees should I do for muscle building?

The number of burpees you should do depends on your fitness level. Beginners might start with 5–10 reps per set, while more advanced individuals can aim for 15–20 reps. Maintain proper form and gradually increase the intensity as you build strength.

Can burpees replace weight training?

While burpees are an excellent full-body workout, they shouldn't completely replace weight training. They complement weight training by enhancing cardiovascular fitness and endurance. For optimal results, combine burpees with a balanced weight training program.

Are there any age restrictions for doing burpees?

Burpees can be modified to suit different age groups and fitness levels. However, older adults or individuals with joint issues should consult a healthcare professional before incorporating burpees into their routine. It's essential to adapt the exercise to match one's physical capabilities.

How often should I include burpees in my workout routine?

Incorporating burpees 2–3 times a week can provide significant benefits. Ensure you allow for rest days in between sessions to facilitate recovery and prevent overtraining. Listen to your body and adjust the frequency based on your fitness goals and how your body responds.

Why should I combine burpees with SOLE equipment?

Combining burpees with SOLE fitness equipment, such as the SOLE treadmills, ellipticals, and bikes, creates an optimal environment for muscle development through compound-isolation sequencing. This science-backed approach maximizes muscle fiber recruitment, metabolic stress, and mechanical tension—the three primary drivers of muscle growth.