Exercise Guide
Burpee
Drop to the floor, push up, jump the feet in, jump up. The whole body and the entire cardiovascular system in one unloved rep.
BeginnerPlyometricsPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Cardio
Equipment
Bodyweight
Difficulty
Beginner
Category
Plyometrics
Force
Push
Mechanic
Compound
Secondary Muscles
ChestQuadsCore
How to Perform
- 1
Stand tall, then squat down and place your hands on the floor.
- 2
Jump your feet back into a plank and lower your chest to the ground.
- 3
Press back up and jump your feet in toward your hands.
- 4
Jump straight up with your arms overhead and land softly.
Tips
- ★Keep your core braced as your feet land - a sagging plank is where backs get sore.
- ★Drop the jump or the push-up to keep moving when the reps get ragged.