StrengthIntermediate
Burpee
A full-body conditioning movement that combines a squat, plank, push-up, and jump. Builds cardiovascular endurance and total-body power.
How to do it
- 1From standing, squat down and place hands on the floor
- 2Jump or step feet back to a plank position
- 3Perform a push-up, then jump or step feet back to hands
- 4Explode up into a jump, reaching arms overhead
Common mistakes
- Landing with a rounded lower back in the plank
- Skipping the push-up or doing a partial rep
- Not fully extending hips on the jump
Muscles worked
quadricepschestshoulderscorehamstringstriceps
Variations
Easier
No push-up burpee or step-back burpee
Harder
Burpee box jump or burpee pull-up
Used in
Related exercises
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