The burpee with push-up is the standard CrossFit burpee — a full-body conditioning exercise that combines a squat, plank, push-up, and jump into a single rep. The added push-up makes it more demanding than a basic burpee. It hits the chest, legs, and cardiovascular system simultaneously.
Muscle Group
Cardio, Chest, Core, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Full-body conditioning in one movement
- Combines pressing, squatting, and jumping
- Excellent cardiovascular conditioning
- Builds work capacity and mental toughness
- No equipment needed
- Time-efficient HIIT exercise
How to perform
- Stand tall with feet shoulder-width apart.
- Squat down and place your hands on the floor in front of you.
- Jump or step both feet back into a high-plank position.
- Lower your chest to the floor in a strict push-up. Then press back up to plank.
- Jump or step your feet forward to a squat position.
- Explode upward into a vertical jump, reaching arms overhead.
- Land softly. Immediately drop into the next rep.
- Continue for time (30 seconds to several minutes) or reps. Pace yourself.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Quadriceps
Primary
Chest
Primary
Hip Flexors
Primary