Burpee
Execution Guide
- Stand with feet shoulder-width apart.
- Drop into a squat and place your hands on the floor.
- Kick your feet back into a push-up position.
- Perform a push-up, then immediately jump your feet back toward your hands.
- Explode upward into a jump with arms overhead.
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 interval24-48 hours
Goal
Full-body conditioning exercise that builds endurance and burns maximum calories
Difficulty
Intermediate
Burn (10m)
100-150
Equipment
None
Anatomy
Primary
QuadricepsChestShoulders
Secondary
HamstringsGlutesTricepsCore