The burpee is a full-body bodyweight conditioning exercise that combines a squat, plank, push-up, and vertical jump into one continuous movement. It elevates the heart rate quickly, builds muscular endurance across the entire body, and requires no equipment, making it a staple of high-intensity interval training and metabolic conditioning workouts.
Muscle Group
Cardio, Plyometrics
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Trains cardiovascular endurance and muscular endurance simultaneously
- Works the entire body: legs, chest, shoulders, triceps, and core in every rep
- Burns a high number of calories per minute
- Requires no equipment and minimal space
- Easily scaled up or down by adjusting speed, push-up depth, or jump height
- Builds mental toughness through sustained high-intensity effort
How to perform
- Start standing with feet shoulder-width apart and arms at your sides.
- Squat down and place your hands on the floor in front of your feet, roughly shoulder-width apart.
- Jump or step both feet back into a high plank position with your body forming a straight line from head to heels.
- Perform a full push-up by lowering your chest to the floor, then pressing back up to the plank position. Keep your core braced and your hips level.
- Jump or step your feet forward to land just outside your hands, returning to a low squat position.
- Drive through your heels and explode upward into a vertical jump, reaching your arms overhead.
- Land softly with your knees slightly bent, then immediately drop into the next rep. Keep moving for the prescribed time or rep count.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Shoulder
Primary
Hamstrings
Primary
Triceps
Primary
Quadriceps
Primary
Chest
Primary