Does Doing Burpees Increase Height?

by   |   Nov 02, 2023
5/5 - (1 vote)

Aside from hormones, genes, and nutrition, exercise is considered one of the most effective methods to improve height. In this article, we will delve into the intriguing world of burpees, a dynamic full-body exercise that engages multiple muscle groups simultaneously. The question that arises is whether performing burpees regularly can contribute to increasing height or help individuals reach their height potential.

Let’s find out the answer below. Keep reading to discover more!

What is a burpee?

A burpee is a dynamic exercise that combines elements of both aerobics and strength training. This exercise involves a push-up, a squat, and a explosive jump, all seamlessly integrated into a single movement. It’s renowned as one of the most challenging workouts, as it engages nearly all major muscle groups in the body. The burpee was originally developed and named after Royal H. Burpee, an exercise physiologist, in the 1930s. Despite its age of more than 90 years, it remains a highly effective and demanding exercise.

But can burpees increase height?

While engaging in regular exercise, including burpees, is unlikely to lead to a significant increase in height, it does play a role in overall height growth, alongside factors such as genetics and nutrition.

Let’s delve into the benefits of burpees!

Burpees are commonly incorporated into high-intensity cardio workouts that target virtually all muscle groups in the body, including the quadriceps, calves, pectoral muscles, triceps, hamstrings, and abdominal muscles. By enhancing cardiovascular fitness, burpees may help improve blood circulation and reduce blood pressure. Moreover, they require no special equipment, making them a versatile workout that can be performed virtually anywhere.

So, can burpees support your efforts to grow taller?

To facilitate bone growth, it’s essential to keep your joints and bones in motion. Burpees encourage the release of tension from the ends of bones, creating space for new bone formation. Additionally, they contribute to leg toning and weight loss, which can create the illusion of increased height.


What are the benefits of burpees?

Do not dread burpees because they can be extremely helpful in different aspects of your fitness and overall health.

Burpees target a range of muscles

Depending on the different moving parts of the burpee, it may work various muscles in the body, such as quads, hamstrings, glutes, shoulders, abdominals, chests, triceps, calves, hip flexors, and more. As compared to sprint running, the burpee workout helps produce more fatigue in the upper body [1].

Burpees burn calories

Since burpees double as strength and cardio training, this workout is a go-to option for those who want to burn calories and fats. When your muscles are stretching and lengthening through each burpee rep, they need lots of energy to make that happen. And that helps you lose fat.

A 2015 study indicates that participants consumed more oxygen while doing burpees compared to lunges, squats, and deadlifts. And to satisfy the higher consumption, their body will burn more calories [2].

Burpees promote cardiovascular fitness

As mentioned above, burpees need a higher consumption of oxygen than other workouts. That said, they are one of the best exercises for promoting cardiovascular fitness. Particularly, a higher number of burpee reps in three minutes shows higher cardiorespiratory fitness, which is related to reduced risk for heart disease [3].

How to Perform Burpees Correctly for Improved Height:

When it comes to calisthenic exercises, the burpee stands out as a straightforward yet effective move that combines elements of a push-up and a jump squat. Below, you’ll find a clear step-by-step guide on how to perform burpees correctly to potentially enhance your height:

  1. Start with a Stable Base:

Begin by selecting a stable and level surface for your burpee routine to ensure safety and effectiveness. From a standing position, transition into a squat or crouching position. As you lower yourself, extend your arms forward to firmly touch the ground. Simultaneously, kick your legs backward to assume a plank position.

  1. Initiate the Push-Up:

Focus on your breathing and engage your core muscles as you lower your upper body toward the ground, mimicking a standard push-up. Maintain a strong core to prevent your hips from sagging during this phase.

  1. Drive and Recover:

Push your entire body off the ground, extending your arms above your head. Land softly with slightly bent knees and immediately return to the squat position to repeat the sequence.

In a fluid motion, generate upward force with your legs to execute a small vertical jump. It’s essential to note that you don’t need to jump as high as possible during burpees, as the exercise is not primarily designed for assessing vertical power. Moreover, avoiding excessive stress on your joints is crucial when recovering from consecutive high jumps.

By performing burpees correctly and consistently, you can contribute to your overall fitness and possibly improve your posture, which may have a positive impact on your perceived height.


What to consider when doing burpee exercises?

Certainly, if you incorporate burpee exercises into your regular fitness regimen while maintaining a balanced diet and ensuring proper rest, you may see improvements in your overall fitness level. However, the duration and intensity of your burpee workouts can vary depending on your individual fitness level.

Here are some recommended levels of burpee exercises and their corresponding guidelines:

  1. Basic Level:
    • Perform 4 reps, taking approximately 2 minutes per rep.
    • Aim to do this daily for 3-5 days.
    • Remember to rest for 1 to 2 minutes between each rep.
  2. Moderate Level:
    • Increase to 6 reps daily, maintaining the same 2-minute per rep duration.
    • Continue this routine for 3-5 days.
  3. Advanced Level:
    • Perform 6 reps with each rep taking approximately 3 minutes.
    • Execute this daily, but rest for 1 minute between each rep.
  4. Expert Level:
    • Complete 6 reps daily with only a 30-second rest between reps.

For beginners, it is highly recommended to start at a slow, steady pace and gradually increase the intensity and speed of your burpee exercises as you become more comfortable. Additionally, consider the following factors:

  • Prior to beginning your workout, ensure you warm up adequately. This is crucial for preventing injuries, cramps, muscle strains, and other potential issues.
  • Focus on deep breathing to prepare your body for the physical demands of burpees.
  • Avoid taking extended breaks between workouts, as this can lead to a loss of muscle conditioning and overall strength. The duration of your rest periods should align with the intensity of your workout.
  • When performing squats, planks, push-ups, or jumps during burpees, be mindful of your back’s posture to prevent lower back pain.
  • Given the complexity of burpees, ensure that your push-up form is correct to avoid unexpected injuries to your abdominal muscles or back.

By considering these factors and progressing at a pace that suits your fitness level, you can make the most of your burpee exercises while minimizing the risk of injury.

Wrapping up

Certainly! It’s important to understand that while exercise, including burpees, is beneficial for overall health, it does not directly increase height. Genetics and factors like nutrition, hormonal balance, and overall health have a greater impact on height. It’s crucial to adopt a holistic approach by combining regular exercise with a healthy lifestyle to promote overall well-being. This includes maintaining a balanced diet, getting enough sleep, and practicing good posture. Remember, a well-rounded approach is key to achieving and maintaining optimal health.


Joy Bauer is a renowned physician and nutrition expert who has dedicated her career to helping people live healthier, happier lives. With over two decades of experience in the field of health and wellness, Dr. Bauer has become one of the most trusted voices in the industry.
About This Researcher
One of Dr. Bauer’s areas of expertise is in the field of height growth. She has worked with countless patients over the years who were looking to increase their height naturally, and has developed a range of effective strategies and techniques to help them achieve their goals.

Dr. Bauer believes that a healthy diet and lifestyle are essential for optimal growth and development. She works closely with her patients to develop personalized nutrition plans that are tailored to their unique needs and goals. These plans include a variety of nutrient-dense foods and supplements that are designed to support healthy bone growth and development.

In addition to her work in height growth, Dr. Bauer is also a leading expert in the areas of weight loss, disease prevention, and overall wellness. She is a regular contributor to a number of popular media outlets, including The Today Show, The Dr. Oz Show, and Good Morning America.

If you’re looking for a physician who is passionate about helping you live your best life, look no further than Dr. Joy Bauer. With her expertise, compassion, and commitment to excellence, she is the ideal partner for anyone who is looking to achieve their health and wellness goals.

The reason behind the creation of the website HowToGrowTaller is to provide effective guidance and support to individuals who are looking to increase their height naturally. Dr. Joy Bauer recognized that many people feel self-conscious or insecure about their height, and that there is a great deal of misinformation out there about how to grow taller.

With HowToGrowTaller, Dr. Bauer wanted to create a comprehensive resource that would provide individuals with the tools, knowledge, and support they need to achieve their height goals. The website includes a wide range of resources, including nutrition plans, exercise routines, and other proven strategies that are designed to support healthy growth and development.

One of the key benefits of HowToGrowTaller is that it is a one-stop-shop for all things related to height growth. Instead of spending countless hours researching different strategies and techniques, individuals can turn to the website to access everything they need in one convenient location.

Overall, the goal of HowToGrowTaller is to help individuals feel more confident and empowered in their bodies. By providing them with the resources and support they need to grow taller naturally, Dr. Bauer hopes to help people achieve their height goals and improve their overall quality of life.

Researcher Locations:

33 Whitehall Street, New York

Education & Training
Pediatric Psychology – Nemours Childrens Clinic – Jacksonville, 2003

Child Psychology – University of Florida, 2002

Board Certifications
American Board of Professional Psychology

Areas of Research


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