TETSUBack And Forth Step vs Burpee
The Back And Forth Step and the Burpee are both conditioning exercises: they raise your heart rate and burn calories rather than building one specific muscle. Here is how they compare and when each makes sense.
Side-by-side comparison
| Back And Forth Step | Burpee | |
|---|---|---|
| Primary focus | conditioning | conditioning |
| Body part | cardio | cardio |
| Supporting muscles | quadriceps, hamstrings, glutes and calves | quadriceps, hamstrings, calves, shoulders and chest |
| Equipment | bodyweight | bodyweight |
| Steps in our guide | 6 | 7 |
How each one starts
Back And Forth Step — first steps
- Stand with your feet shoulder-width apart.
- Step forward with your right foot, bending your knee and lowering your body into a lunge position.
Burpee — first steps
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
Full step-by-step guides are linked below.
Which should you choose?
Both work as steady-state or interval tools. Pick the Back And Forth Step or the Burpee based on impact tolerance and what your gym has — then let effort, not the machine, drive the result. For fat loss and conditioning, total effort matters far more than which tool you use. Rotate them across the week if you like variety.
Full form guides
Common questions
Is the Back And Forth Step better than the Burpee?
Neither is universally better — both condition the heart and lungs. The better one is whichever you can work hardest on consistently; joint comfort and access decide more than the machine itself.
Can I do both the Back And Forth Step and the Burpee in the same week?
Yes — alternating conditioning tools across the week is common and spreads the impact across different joints and patterns.
Do the Back And Forth Step and the Burpee burn similar calories?
At matched effort and duration, yes. Intensity and time drive calorie burn far more than the specific tool.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.