Animated GIF · Available via API
gif_boxJack Burpee
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fitness_center Equipment
Body WeightCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Jack 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, placing your hands on the ground in front of you.
Kick your feet back, landing in a push-up position.
Perform a push-up, lowering your chest to the ground and then pushing back up.
Jump your feet forward, landing in a squat position.
Jump up explosively, reaching your arms overhead.
Land softly and immediately lower back into the squat position to begin the next repetition.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Jack Burpee loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Cardiovascular System and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Jack Burpee is classified as a Intermediate cardio exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Cardio movements first. It fits well in programs focused on cardio training and pairs naturally with other Cardio movements in a balanced routine.
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