Half Burpee Exercise Guide: How to Master Half Burpees

The half burpee is a calisthenics exercise that uses your bodyweight to build muscle. Perform half burpees by beginning in a standing position with your feet shoulder-width apart. Bend your knees and hips to lower into a squat position. Place your hands on the floor in front of your feet and jump back into a [high plank](https://www.masterclass.com/articles/high-plank-exercise-guide) position with your upper and lower body forming a straight line. Jump your feet back toward your hands and repeat this back and forth movement with your feet for the desired number of repetitions. Regularly practicing half burpees can have several benefits. 1. __Half burpees increase your cardiovascular endurance__. Consider practicing half burpees as a HIIT workout (high-intensity interval training) to increase your heart rate and improve cardio health. 2. __Half burpees are a versatile bodyweight exercise__. Incorporate half burpees in your home workout routine or as a warm-up for more challenging compound exercises like jumping jacks or pull-ups. 3. __Half burpees work muscles across your entire body__. With proper form, the half burpee can improve lower and upper body strength by activating muscle groups like your hamstrings, glutes, triceps, abdominals, deltoids, quadriceps, lower back, and calf muscles. Once you’ve mastered half burpees, try one of these advanced variations. 1. __Mountain climber burpees__: Practice this variation by lifting your knees in an alternating movement toward your chest between each burpee repetition. 2. __Standard burpees__: Perform the [standard burpee](https://www.masterclass.com/articles/burpee-guide) by lowering into a high plank position before standing and jumping explosively. 3. __Burpee push-ups__: For an additional challenge, bend your elbows while in a push-up position at the bottom of the burpee movement. Consider some of these tips to practice half burpees with proper form. 1. __Pace yourself__. Jump your feet back and forth with steady, controlled movements. Only increase the pace once you’re comfortable going slow. 2. __Break down the movement__. If you’re having trouble with your burpee form, practice each part of the movement individually before performing the entire movement pattern together. 3. __Breathe__. Focus on your breathing throughout the full duration of your half burpee exercises. For half burpees, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders. Grip the ground with your hands and rotate your shoulders outward to engage your lats. 2. Straighten your legs to lift your knees off of the ground so you end up in a high plank position. Your legs should be hip-width apart. 3. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position. 4. While maintaining proper alignment, jump your feet toward your hands as if you were preparing to complete a full burpee. 5. With your hands still on the floor, jump your feet back to the starting position. Continue to jump your feet back and forth in a controlled manner for the desired number of repetitions. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. When it comes to beginner-level burpee variations to include in your strength-training program, the half burpee is one of your best options.