Cardio · Body weight · Advanced
How to do Jack Burpee
The jack burpee is a high-intensity, full-body exercise that combines a squat, push-up, and jump to elevate heart rate and improve cardiovascular fitness while also engaging multiple muscle groups.
- Primary muscle
- Cardiovascular system
- Also works
- Quadriceps, Hamstrings, Calves, Shoulders, Triceps and Core
- Equipment
- Body weight
- Level
- Advanced
- Category
- Cardio
How to do Jack Burpee, step by step
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position, placing your hands on the ground in front of you.
- Kick your feet back, landing in a push-up position.
- Perform a push-up, lowering your chest to the ground and then pushing back up.
- Jump your feet forward, landing in a squat position.
- Jump up explosively, reaching your arms overhead.
- Land softly and immediately lower back into the squat position to begin the next repetition.
Muscles worked
Jack Burpee mainly trains your cardiovascular system, and also works your quadriceps, hamstrings, calves, shoulders, triceps and core.
Track Jack Burpee in SPLYT
Jack 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.
