Inverted burpees are a type of plyometrics exercise that uses your bodyweight to build muscle. Perform inverted burpees by lowering yourself into a deep squat position. Roll backward and bring your knees toward your chest. Use momentum to roll forward into a sit-up position. Place your hands on the floor in front of you and kick up to lift yourself into a handstand position. Hold yourself in this position for a moment before returning your feet to the ground, standing, and repeating the movement pattern for the desired amount of repetitions.

Regularly practicing inverted burpees can have several benefits.

1. __Inverted burpees are a versatile bodyweight exercise__. You can program your inverted burpee exercises as a HIIT workout, include them in your cardio or gymnastics program, or incorporate them into your home workout routine.
2. __Inverted burpees are a full-body workout__. Inverted burpees activate muscle groups across your entire body, increasing upper body, lower body, and core strength.
3. __Inverted burpees can improve balance and coordination__. With practice, inverted burpees can increase your balance and coordination during other compound or weightlifting exercises like [deadlifts](https://www.masterclass.com/articles/deadlift-form-guide), pull-ups, and lunges.
Try one of these inverted burpee variations if you’re looking for an easier modification or an added challenge.

1. __Reverse burpees__: Perform reverse burpees by using the same backward and forward rolling movement pattern, only with a jump between each repetition rather than a handstand. 
2. __Reverse box jump burpees__: Jump or step up to a plyo box (plyometric box) or elevated surface between each reverse burpee repetition during this variation.
3. __Inverted burpee to handstand push-ups__: Practice this advanced variation by bending your elbows to perform push-ups while holding yourself in a handstand position.
Keep these tips in mind while practicing your inverted burpee exercises.

1. __Use a wall__. If you’re having trouble performing a freestanding handstand, stand in front of a wall during the exercise to balance yourself.
2. __Begin with simpler burpee variations__. Before trying inverted burpees, practice beginner-level burpee variations like half burpees and burpee push-ups.
3. __Engage your core__. Remember to keep your core activated to stabilize yourself throughout the full range of motion of your inverted burpees.
For inverted burpees, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. Stand two feet in front of a wall with your feet together or shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides, with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position.
3. Lower yourself to the ground by bending your hips, knees, and ankles. Once you’ve reached the ground, roll backward and bring your knees to your chest. Roll backward until your upper back and shoulders contact the ground.
4. Use your momentum to quickly roll forward to stand to your feet.
5. Place your hands a few inches away from the wall and use your momentum to kick your legs up against the wall to ascend into a handstand position. In the handstand position, your shoulders should be over your wrists and your hips should be over your shoulders. Your legs should be fully extended.
6. Push your hands through the ground and allow your shoulder blades to elevate to create a stable upper body position. Squeeze your legs together while engaging your core. Pause at the top of the movement.
7. Bring your feet off the wall and back to the floor. Return to an upright standing position. Once standing, begin another repetition.
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.
Add a challenging exercise to your HIIT workout routine (otherwise known as high-intensity interval training) with the inverted burpee. 


Add a challenging exercise to your HIIT workout routine (otherwise known as high-intensity interval training) with the inverted burpee. 


Inverted Burpee Guide: How to Master Inverted Burpees

Inverted burpees are a type of plyometrics exercise that uses your bodyweight to build muscle. Perform inverted burpees by lowering yourself into a deep squat position. Roll backward and bring your knees toward your chest. Use momentum to roll forward into a sit-up position. Place your hands on the floor in front of you and kick up to lift yourself into a handstand position. Hold yourself in this position for a moment before returning your feet to the ground, standing, and repeating the movement pattern for the desired amount of repetitions.

What Are Inverted Burpees?

Regularly practicing inverted burpees can have several benefits.<ol class="mc-m-4"><li class="mc-my-4"> 1. Inverted burpees are a versatile bodyweight exercise. You can program your inverted burpee exercises as a HIIT workout, include them in your cardio or gymnastics program, or incorporate them into your home workout routine. </li><li class="mc-my-4"> 2. Inverted burpees are a full-body workout. Inverted burpees activate muscle groups across your entire body, increasing upper body, lower body, and core strength. </li><li class="mc-my-4"> 3. Inverted burpees can improve balance and coordination. With practice, inverted burpees can increase your balance and coordination during other compound or weightlifting exercises like <a href='https://www.masterclass.com/articles/deadlift-form-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/deadlift-form-guide","linkCopy":"deadlifts","category":null}'>deadlifts</a>, pull-ups, and lunges. </li></ol>

3 Benefits of Inverted Burpees

Try one of these inverted burpee variations if you’re looking for an easier modification or an added challenge.<ol class="mc-m-4"><li class="mc-my-4"> 1. Reverse burpees: Perform reverse burpees by using the same backward and forward rolling movement pattern, only with a jump between each repetition rather than a handstand. </li><li class="mc-my-4"> 2. Reverse box jump burpees: Jump or step up to a plyo box (plyometric box) or elevated surface between each reverse burpee repetition during this variation. </li><li class="mc-my-4"> 3. Inverted burpee to handstand push-ups: Practice this advanced variation by bending your elbows to perform push-ups while holding yourself in a handstand position. </li></ol>

3 Inverted Burpee Variations 

Keep these tips in mind while practicing your inverted burpee exercises.<ol class="mc-m-4"><li class="mc-my-4"> 1. Use a wall. If you’re having trouble performing a freestanding handstand, stand in front of a wall during the exercise to balance yourself. </li><li class="mc-my-4"> 2. Begin with simpler burpee variations. Before trying inverted burpees, practice beginner-level burpee variations like half burpees and burpee push-ups. </li><li class="mc-my-4"> 3. Engage your core. Remember to keep your core activated to stabilize yourself throughout the full range of motion of your inverted burpees. </li></ol>

3 Tips for Doing Inverted Burpees

For inverted burpees, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.<ol class="mc-m-4"><li class="mc-my-4"> 1. Stand two feet in front of a wall with your feet together or shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. </li><li class="mc-my-4"> 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides, with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. </li><li class="mc-my-4"> 3. Lower yourself to the ground by bending your hips, knees, and ankles. Once you’ve reached the ground, roll backward and bring your knees to your chest. Roll backward until your upper back and shoulders contact the ground. </li><li class="mc-my-4"> 4. Use your momentum to quickly roll forward to stand to your feet. </li><li class="mc-my-4"> 5. Place your hands a few inches away from the wall and use your momentum to kick your legs up against the wall to ascend into a handstand position. In the handstand position, your shoulders should be over your wrists and your hips should be over your shoulders. Your legs should be fully extended. </li><li class="mc-my-4"> 6. Push your hands through the ground and allow your shoulder blades to elevate to create a stable upper body position. Squeeze your legs together while engaging your core. Pause at the top of the movement. </li><li class="mc-my-4"> 7. Bring your feet off the wall and back to the floor. Return to an upright standing position. Once standing, begin another repetition. </li></ol>

How to Do Inverted Burpees With Perfect Form

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.

How to Work Out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, 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.

Want to Dive Deeper Into Your Wellness Journey?

Add a challenging exercise to your HIIT workout routine (otherwise known as high-intensity interval training) with the inverted burpee.