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

    Related Articles

    More Cardiovascular Exercises

    Master The Burpee with Forge

    Get personalized coaching, form feedback, and workout plans featuring Burpee and other exercises tailored to your goals.

    Join the Waitlist