Burpee Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Body weight
- Body Part
- Cardio
- Primary Muscle
- Chest
- Secondary Muscles
- Shoulders, Legs, Core
- Intensity
- high
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- Compound Jump
How to: Burpee
- Start in a standing position.
- Drop into a squat position with your hands on the ground.
- Kick your feet back into a push-up position.
- Perform a push-up (optional).
- Jump your feet back to the squat position.
- Explosively jump up into the air, reaching your arms overhead.
- Land softly and repeat.
Common Mistakes
- Letting the back sag during the push-up.
- Jumping from an unstable base.
- Using too much momentum instead of controlled movements.
Modifications
- Perform the burpee without the jump for a lower impact version.
- Step back into the push-up position instead of jumping.
Tips
- Ensure your form is correct to avoid injuries.
- Use your arms for momentum when jumping up.
- Breathe rhythmically throughout the movement.
Burpee Alternatives
Tags
Cardio
Full body
Plyometrics
Strength
Endurance
Bodyweight