Burpee - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Burpee

Step by step instructions, muscle activation and variants for the Burpee.

EasyCardio

About this exercise

Full-body exercise that combines a squat, push-up, and jump, providing a great cardiovascular workout and strengthening multiple muscle groups.

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
    TricepsGlutesCoreFront shouldersUpper chestMiddle chestLower chestTrapeziusMiddle back

    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.

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