Cardio Exercise · Body Weight
Burpee without a Push-Up
This burpee moves from standing to a straight-arm plank, then back up into a vertical jump. The demonstrated version does not include a push-up. Burpees with a push-up are a separate variation; choose instructions that match the version you intend to perform.
Go to the movement stepsCheck your setup before you start
Step each foot back and forward and finish by standing instead of jumping. This changes the demonstrated version and lets you practice the transitions at a slower pace.
- Equipment and support: Clear floor space with a firm, non-slip surface.
- Stand with your feet in a comfortable stance and clear space around you.
- Establish firm hand support before moving your feet; reduce speed if your torso drops.
This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.
- Category
- Cardio
- Equipment
- Body Weight
- Movement focus
- Cardiovascular System
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Burpee without a Push-Up
- Stand with your feet in a comfortable stance and clear space around you.
- Bend your knees and hips, then place both hands firmly on the floor in front of your feet.
- Hop both feet back into a straight-arm plank, keeping your torso controlled.
- Hop the feet back toward your hands and prepare to stand.
- Jump upward with your arms overhead, then land with your knees bending before resetting.
An easier starting option
Step each foot back and forward and finish by standing instead of jumping. This changes the demonstrated version and lets you practice the transitions at a slower pace.
Quick Exercise Facts
Compare the support setup
Choose the guide that matches your equipment and support points.
- Jack burpeeAdds a feet-apart-and-together plank jack.
- Dumbbell burpeeUses dumbbell handles for support and carries the weights at the sides.
Cardio Pacing & Duration
Begin with a short bout you can complete while maintaining the demonstrated movement. Use time, distance or manageable repetitions appropriate to the activity, then build duration gradually before increasing effort.
For moderate aerobic effort, you can generally talk but not sing. Machine levels, speeds and calorie estimates are not interchangeable between people or equipment.
Technique & Form Tips
The sequence combines a crouch, a supported plank transition and a jump. The arms support the torso during the plank; they do not perform a push-up in this demonstration.
Common Mistakes to Avoid
- Rushing the plank transition: Establish firm hand support before moving your feet; reduce speed if your torso drops.
- Stiff landing: Bend the knees as you land and reset before another repetition.
- Mixing variations: A chest-to-floor or push-up burpee adds another movement. This guide describes the straight-arm version.
How to Breathe During This Exercise
Breathe steadily throughout the movement. Slow down or pause if you cannot maintain your breathing and technique.
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Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.
Cardio Training Focus
The Burpee without a Push-Up is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.
More Cardio Exercises
Astride Jumps with Side Arm Raises
Alternating Step-Back with Floor Reach
Bear Crawl with Knees Off the Floor
Fan Bike with Moving Handles
Dumbbell Burpee
Alternating High-Knee Running
Related trunk movements
Seated Arm Ergometer
Wall-Supported High Knees
Jack Burpee with a Plank Jack
Straddle Jack Jump
Jump Rope
Mountain Climber
FAQ
- How should I pace the Burpee without a Push-Up?
- Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.
- What equipment do I need for the Burpee without a Push-Up?
- You do the Burpee without a Push-Up with Clear floor space with a firm, non-slip surface. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Burpee without a Push-Up?
- Watch for rushing the plank transition: Establish firm hand support before moving your feet; reduce speed if your torso drops.. Reduce the effort or stop if you cannot maintain the setup.
- How long should I perform the Burpee without a Push-Up?
- Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.