Animated GIF · Available via API
gif_boxBurpee
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Burpee is a intermediate multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
list_alt Step-by-Step Instructions
Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
Kick your feet back into a push-up position.
Perform a push-up, keeping your body in a straight line.
Jump your feet back into the squat position.
Jump up explosively, reaching your arms overhead.
Land softly and immediately lower back into a squat position to begin the next repetition.
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warning Common Mistakes
Landing Hard on the Hands
Dropping the hands to the floor without control jars the wrists and shoulders and slows down the transition to the push-up position. Place the hands deliberately, distributing weight across the entire palm rather than falling onto straight arms.
Skipping the Hip Extension at the Top
Jumping without fully standing upright and extending the hips turns the burpee into a partial movement that reduces caloric demand and power output. Reach full hip extension with arms overhead at the peak of every jump.
Piking the Hips During the Push-Up
Letting the hips rise into the air when performing the push-up portion removes the plank alignment and reduces the demand on the chest and core. Maintain a rigid straight-body position for the push-up just as you would in a standard rep.
shuffle Variations & Progressions
Half Burpee (No Push-Up)
Removing the push-up from the sequence lowers the upper-body demand and allows for a faster, more cardio-focused pace, making it ideal for conditioning circuits and beginners.
Burpee Box Jump
After completing the ground portion, jumping onto a plyo box instead of performing a vertical jump adds a reactive power element and increases lower-body intensity.
Single-Leg Burpee
Hopping back to the push-up position and jumping on one leg significantly increases balance demand and unilateral glute loading, adding a functional challenge for advanced trainees.
Dumbbell Burpee
Holding a pair of dumbbells throughout the movement adds resistance to both the push-up and the jump, increasing total-body strength demand and making the exercise suitable as a standalone strength-cardio circuit.
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