Burpee
Squat-plank-push-up-jump in one continuous movement — full-body conditioning that shows up in circuits and time-crunched sessions.
Equipmentnone
Musclesfull body
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Stand tall with room to drop to the floor.
How to do the Burpee
- Crouch, plant the hands, and jump or step the feet back to a strong plank.
- Chest touches the floor with a rigid body (or skip the push-up if prescribed without).
- Snap or step the feet back under you and jump tall with arms overhead.
- Find a sustainable rhythm — smooth beats frantic.
Burpee muscles worked
The Burpee works the full body.
Common Burpee mistakes
- Sagging worm-like push-ups.
- Landing the feet wide and shallow, loading the knees badly.
- Sprinting the first five then collapsing — pace them.
Scale it
Easier: Step back and step in instead of jumping; drop the push-up.
Harder: Add a tuck jump, or wear a light vest.
