Burpee
A full-body move that combines a squat, a jump back to plank, a push-up and a vertical jump. Builds conditioning and muscular endurance.
Primary muscles
- Quadriceps
- Chest (Pectoralis Major)
- Glutes (Gluteus Maximus)
- Cardiovascular System
Secondary muscles
- Triceps
- Front Delts
- Abs (Rectus Abdominis)
- Calves (Gastrocnemius)
- Hip Flexors
- Sets
- 3–5
- Reps
- 8–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet shoulder-width apart and arms at your sides.
Squat down and place your hands on the floor just outside your feet.
Jump or step your feet back into a high plank.
Perform a push-up with your body in a straight line.
Jump or step your feet back towards your hands.
Explode upward into a jump, reaching overhead, and land softly.
Breathing: Exhale as you push up from the floor and as you jump; inhale as you drop down.
Coaching tips
Brace in the plank
Feet land flat by the hands
Soft landing
Common mistakes
Letting the hips sag in the plank
Landing with locked knees
Rushing so the push-up becomes a belly flop
Safety notes
Step back and forward instead of jumping if the wrists or lower back are sensitive.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.