Target Muscle

    Cardiovascular

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Cardio

    CardioBody Weight

    Burpee

    The burpee is a full-body exercise that combines a squat, pushup, and jump to elevate heart rate and build strength and endurance.

    Also Works

    QuadricepsHamstringsCalvesShouldersChest

    How to Perform

    1. 1

      Start in a standing position with your feet shoulder-width apart.

    2. 2

      Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.

    3. 3

      Kick your feet back into a pushup position.

    4. 4

      Perform a pushup, keeping your body in a straight line.

    5. 5

      Jump your feet back into the squat position.

    6. 6

      Jump up explosively, reaching your arms overhead.

    7. 7

      Land softly and immediately lower back into a squat position to begin the next repetition.

    Pro Tips

    • •Land softly from the jump by bending your knees to absorb the impact and immediately flow into the next squat.
    • •Keep your core tight during the Pushup portion to prevent your hips from sagging.
    • •Breathe out during the jump and in during the descent to maintain a consistent breathing pattern.

    Common Mistakes

    • •Skipping the Pushup or doing a partial Pushup to save energy, which reduces the upper body training effect.
    • •Landing with straight legs after the jump, which sends shock through the knees and spine.
    • •Letting the hips sag during the Pushup position, which strains the lower back.

    Frequently Asked Questions

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