About this exercise
Full-body exercise that combines a squat, push-up, and jump, providing a great cardiovascular workout and strengthening multiple muscle groups.
Burpee
Step by step instructions, muscle activation and variants for the Burpee.
EasyCardio
How to Perform
- Start in a standing position with feet shoulder-width apart.
- Lower your body into a squat position and place your hands on the floor in front of you.
- Jump your feet back to land in a plank position, maintaining a straight line from head to heels.
- Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position.
- Jump your feet forward, returning to the squat position.
- Explode upward into a jump, reaching for the sky.
- Land softly and immediately go into the next repetition.
Muscle Activation
Primary
Cardio
Secondary
TricepsMiddle backGlutesCoreFront shouldersUpper chestMiddle chestLower chestTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Burpee
The Burpee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.