How to Do It
- 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.
Range of Motion
Standing to push-up position and back to a full vertical jump.
Common Mistakes to Avoid
- ×Skipping the push-up (half burpee)
- ×Landing with locked knees on the jump
- ×Not fully extending the hips at the top
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Full-body conditioning exercise that builds endurance and burns maximum calories
Body Part
CardioEquipment
Body Weight
Muscles Worked
PrimaryCardiovascular System
Secondary
QuadricepsHamstringsCalvesShouldersChest
