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Cardio · Body Weight
Burpee To Pull-Up
Burpee To Pull-Up is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the chest, quadriceps and biceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Full Body
- Lats
Secondary muscles
- Chest
- Quadriceps
- Biceps
- Core
How to do Burpee To Pull-Up
- Stand under a pull-up bar.
- Squat down, place your hands on the floor and jump your feet back into a plank, then jump them back in.
- Jump up to grab the bar and pull your chin over it.
- Lower yourself, drop down and go straight into the next burpee.
Form tips
- Land softly from the jump before the pull-up.
- Use a band on the bar if the pull-up is too hard.
Burpee To Pull-Up alternatives
More cardiovascular system exercises
Burpee To Pull-Up FAQ
What muscles does Burpee To Pull-Up work?
Burpee To Pull-Up mainly works the cardiovascular system in the cardio. The chest, quadriceps, biceps and core work as secondary muscles.
What equipment do you need for Burpee To Pull-Up?
None. Burpee To Pull-Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Burpee To Pull-Up should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Burpee To Pull-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Burpee To Pull-Up burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Burpee To Pull-Up?
Other exercises for the cardiovascular system include Sled Battle Rope Pull, Ski Ergometer Cross Country Ski Basic Pull, Ski Ergometer Cross Country Ski Alternating Arm Pull and Ski Ergometer Cross Country Ski Reverse Lunge Pull.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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