Burpee Exercise Guide
Exercise Profile
- Target
- Cardiovascular System
- Equipment
- Body weight
- Body Part
- Cardio
- Primary Muscle
- Cardiovascular System
- Secondary Muscles
- Arms, Legs, Core
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- Full Burpee
Visualised Target Muscle Groups
Front
Back
How to: Burpee
- Stand upright with your feet shoulder-width apart.
- Squat down and place your hands on the floor in front of you.
- Kick your feet back so you are in a plank position.
- Perform a push-up (optional).
- Jump your feet back towards your hands.
- Jump up as high as you can with your arms above your head.
Common Mistakes
- Dropping hips too low during the plank phase.
- Not using full range of motion in the jump.
- Rounding the back while getting back up.
Modifications
- Perform the burpee without the jump for a lower impact version.
- Use an elevation for the hands during the push-up.
Tips
- Keep a steady pace to maintain breath control.
- Land softly to reduce impact on the joints.
- Engage your core throughout the movement.
Burpee Alternatives
Tags
cardio
full body
high intensity
plyometrics
strength
bodyweight
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