Cardio · Body weight · Intermediate
How to do Burpee
The burpee strings a squat, a kick back to a plank, a push-up and a jump into one rep. It works most of the body and raises your heart rate quickly, which is why it shows up in so many conditioning circuits.
- Primary muscle
- Cardiovascular system
- Also works
- Quadriceps, Hamstrings, Calves, Shoulders and Chest
- Equipment
- Body weight
- Level
- Intermediate
- Category
- Cardio
How to do Burpee, step by step
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- Kick your feet back into a push-up position.
- Perform a push-up, keeping your body in a straight line.
- Jump your feet back into the squat position.
- Jump up explosively, reaching your arms overhead.
- Land softly and immediately lower back into a squat position to begin the next repetition.
Muscles worked
Burpee mainly trains your cardiovascular system, and also works your quadriceps, hamstrings, calves, shoulders and chest.
Track Burpee in SPLYT
Burpee is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
