If you’re thinking about adding burpees to your workout routine, wrist pain is a real concern—especially when you’re just starting out. The good news is that with a few tweaks to your form and some smart modifications, you can do burpees safely and actually build strength without aggravating your wrists. We’ll walk you through exactly how to nail the movement and keep yourself pain-free from day one.
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The fastest way to do burpees correctly as a beginner is to break the movement into four distinct phases and slow it down — most wrist pain and form breakdowns happen because beginners rush through all 6 steps without learning each one first. Master the slow version, and the fast version takes care of itself.
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Last updated: June 2026
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nStart with the 4-step modified burpee (no jump, no push-up) to build coordination before adding intensity — most beginners progress to the full movement within 3 weeks. A good yoga mat with wrist cushioning and a set of push-up handles are the two tools that make the biggest difference in comfort and form from day one.n
📋 In This Article
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#1. Push-Up Handles — Best Tool for Wrist-Safe Burpees
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Push-up handles keep your wrists in a neutral, straight position instead of bent back at 90 degrees — that single change eliminates the compression that makes burpees brutal for most beginners. According to the American Council on Exercise, wrist extension under load is one of the most common sources of upper-body injury in bodyweight training. These handles fix that immediately, and most pairs cost under $20.
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- ✅ Keeps wrists neutral throughout the entire movement — no bending, no compression
- ✅ Slightly elevates your hands, making the plank-to-squat transition easier for tight hips
- ✅ Doubles as push-up equipment, so you get full-range chest work between burpee sets
- ❌ Adds a setup step — you need to place them before each set, which interrupts flow
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#2. Thick Yoga Mat (6mm+) — Best for Knee and Wrist Cushioning
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A mat under 4mm gives you almost no protection when your palms and knees hit the floor during the squat-thrust phase — going to 6mm cuts impact noticeably and makes a 10-minute burpee circuit feel completely different. This is the single cheapest upgrade that helps the most beginners stick with the exercise long enough to see real results, typically within 2 to 4 weeks of consistent practice.
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- ✅ 6mm+ thickness absorbs landing impact on wrists, knees, and ankles every rep
- ✅ Non-slip surface prevents hand slippage during the plank phase under sweat
- ✅ Works for every other home workout — yoga, core work, stretching — so it earns its cost
- ❌ Thicker mats are slightly less stable for balance exercises compared to a firm floor
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How to Do a Burpee Correctly: Step-by-Step
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Here is the exact sequence I teach every new client on day one. Move through each phase with a 2-second count — no rushing.
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Phase 1 — Stand tall: Feet hip-width apart, core braced, shoulders back. This is your reset position every single rep.
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Phase 2 — Squat down: Push your hips back first (not your knees forward), place your hands flat on the floor directly under your shoulders. Fingers spread wide — this distributes load across your palm, not your wrist.
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Phase 3 — Step or jump back to plank: Beginners, step one foot back at a time. Your hips should be level — not sagging, not piked up. Hold this position for 1 second and feel your abs working.
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Phase 4 — Step or jump forward, then stand: Bring your feet back toward your hands, drive through your heels, and stand up fully. That is one rep. The jump at the top is optional — add it only after the rest of the movement feels automatic.
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Start with 3 sets of 5 reps. That is enough to feel the full-body demand without collapsing your form by rep 8.
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When to see a doctor: If you feel sharp pain in your wrists, sharp knee pain during the squat phase, or any shooting pain in your lower back, stop and consult your physician before continuing. The Mayo Clinic recommends clearing any joint pain with a professional before starting a new high-intensity exercise program.
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Frequently Asked Questions
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How many burpees should a beginner do per day?
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Start with 3 sets of 5 reps, 3 days per week — that gives your joints and cardiovascular system 48 hours to recover between sessions. Most beginners can progress to 3 sets of 10 within 3 weeks by adding 1 rep per set each week.
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Can I do burpees if I have bad knees?
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Yes — use the step-back modification instead of jumping, and never let your knees cave inward during the squat phase. If you feel pain beyond mild muscle fatigue, stop and consult a doctor before continuing.
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Why do my wrists hurt during burpees?
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Wrist pain almost always comes from landing with your wrists extended (bent backward) instead of stacking them directly under your shoulders with fingers spread. Switch to push-up handles immediately — neutral wrist position eliminates this problem for 9 out of 10 beginners within the first session.
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Our Pick
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For most beginners, push-up handles are the single best investment you can make before starting burpees — they solve the wrist pain problem immediately and make the movement sustainable long enough to actually get fit. Pair them with a 6mm yoga mat and the 4-phase technique above, and burpees go from dreaded to genuinely doable within a few weeks.
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Coach Alex Turner
NASM-Certified Personal Trainer
Coach Alex lost 34 lbs with a $30 ab roller and has spent 8 years helping 200+ people train at home. Every guide on AuraFitGuides comes from real training experience, not theory.
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