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Cardio · Leverage Machine
Half Burpees
Half Burpees is a beginner compound cardio exercise that works the cardiovascular system (cardio), with the hamstrings and calves assisting. It needs a leverage machine. 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
- Leverage Machine
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Half Burpees
- Begin in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels.
- Quickly jump your feet forward towards your hands, landing with your heels on the floor in a squat position.
- Immediately jump your feet back to return to the high plank position, keeping your body straight and your core engaged.
- Repeat the movement for the desired number of repetitions, maintaining a quick and controlled pace.
Form tips
- Focus on steady breathing, exhaling as you jump your feet forward and back, and inhaling as you hold the plank position.
- Ensure your hands are placed directly under your shoulders in the plank position to maintain proper form and prevent strain.
- Use a non-slip surface to prevent your feet or hands from slipping during the exercise.
Half Burpees alternatives
More cardiovascular system exercises
Half Burpees FAQ
What muscles does Half Burpees work?
Half Burpees mainly works the cardiovascular system in the cardio (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Half Burpees?
You need a leverage machine.
How many sets and reps of Half Burpees 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 Half Burpees good for beginners?
Yes. Half Burpees is rated beginner, so it's a sound choice while you learn to train the cardiovascular system.
How many calories does Half Burpees 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 Half Burpees?
Other exercises for the cardiovascular system include Burpees, Med Ball Slam Burpees, Rebounder High Knee Runs and Treadmill Running.
For developers
Use Half Burpees in your app
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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