The burpee is a full-body exercise that combines a squat, pushup, and jump to elevate heart rate and build strength and endurance. Performing burpees for time is an effective AMRAP (As Many Reps As Possible) workout.
Also Works
QuadricepsHamstringsCalvesShouldersChest
How to Perform
1
Start in a standing position with your feet shoulder-width apart.
2
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
3
Kick your feet back into a pushup position.
4
Perform a pushup, keeping your body in a straight line.
5
Jump your feet back into the squat position.
6
Jump up explosively, reaching your arms overhead.
7
Land softly and immediately continue to the next repetition.
8
Continue performing burpees for the target duration.
Pro Tips
•Think of the Burpee as five distinct phases: squat down, kick back, Pushup, jump feet in, jump up.
•Keep your core braced throughout, especially during the kick-back and jump-in transitions.
•Land softly from each jump by bending your knees and absorbing force through your legs.
Common Mistakes
•Skipping the Pushup at the bottom or doing a half Pushup, which reduces the upper body training stimulus.
•Not fully extending at the top of the jump, cutting the range of motion short.
•Letting the hips sag during the plank/Pushup phase because of core fatigue.