Reverse Burpee Exercise Guide: How to Master Reverse Burpees

The reverse burpee, also called the inverted burpee, is a twist on the [traditional burpee](https://www.masterclass.com/articles/burpee-guide) technique. Burpees traditionally involve moving from a standing position to a push-up position before hopping back into a standing position. By contrast, the reverse burpee has you quickly roll onto your back and into a [crunch position](https://www.masterclass.com/articles/crunches-exercise-guide) before springing back onto your feet. Practice the reverse burpee to burn calories, build muscle, and add variety to your high-intensity interval training (HIIT). For reverse 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 with your feet 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 with a good inhale and exhale, 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. Bend your hips, knees, and ankles to lower yourself into a deep squat. In a fluid motion, lower yourself all the way to the ground and roll backward, bringing 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 begin to stand on your feet. 5. As you begin to stand, explosively push through the ground to jump into the air. As you straighten your legs, simultaneously swing your arms forward. At the top of your jump, your arms should be above your head and your legs should be straight. 6. Land from the jump on the balls of your feet. Evenly distribute your weight while allowing your hips and knees to bend to absorb force. Your bodyweight should be loaded into your midfoot and heel while keeping your toes engaged and in contact with the floor. Your knees should track over your toes. 7. Land softly and under control, keeping your core engaged. Repeat the reverse burpee for the desired number of repetitions. If the reverse burpee is too difficult, get your upper body involved by gently pushing off the ground with your hands before springing back onto your feet. In addition to being slightly easier, the triceps are activated in this alternative to the reverse burpee. There are several benefits to regularly practicing the reverse burpee. 1. __Reverse burpees engage your entire body__. Reverse burpees use momentum to target multiple muscle groups at once—including lower body muscles such as your quads, calves, and hamstrings. 2. __Reverse burpees are great for home workout routines__. There's no equipment necessary to practice burpee workouts, making it easy to incorporate this exercise into your home workout plan. 3. __Reverse burpees burn calories__. Correctly performing reverse burpees can add a significant dose of calorie-burning cardio to your HIIT workout routine. 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. For a full-body cardio workout that strengthens your glutes, hamstrings, and core muscles, look no further than the reverse burpee, otherwise known as the inverted burpee.