Burpee
A full-body bodyweight drill that links a squat, plank, push-up and jump. A simple, equipment-free way to raise heart rate fast.
Muscle activation
- Quads25%
- Lower chest20%
- Glutes15%
- Triceps10%
- Front delts10%
- Upper abs10%
- Calves10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand with feet shoulder width and arms at your sides.
2. Mid-rep
Jump or step the feet back into a plank and perform a push-up.
3. End of the movement
Jump or step the feet back toward your hands.
4. Common mistake
Hips sagging in the plank
Ways to do it
Conditioning on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand with feet shoulder width and arms at your sides.
- 2Clear enough space to jump your feet back and jump up.
- 3Brace your core.
Execution
- 1Squat down and place your hands on the floor just outside your feet.
- 2Jump or step the feet back into a plank and perform a push-up.
- 3Jump or step the feet back toward your hands.
- 4Stand and jump up, reaching overhead, landing softly.
Breathing
Breathe out as you push up and as you jump; keep a steady rhythm rather than holding your breath.
Tempo
Continuous — smooth, controlled reps
Muscles worked
Primary
Quads, Lower chest
Secondary
Glutes, Triceps, Front delts, Upper abs, Calves
Key form cues
- Strong plank
- Chest to floor, then up
- Feet land under hips
- Soft landing
Common mistakes
Hips sagging in the plank
Brace the abs and glutes; step back instead of jumping if needed.
Feet landing wide and far from the hands
Jump the feet in close, landing flat under the hips.
Stiff, loud landing from the jump
Land softly through the balls of the feet and bend the knees.
Range of motion
From standing to chest near the floor in a plank, then to a full jump with arms overhead.
Variations
Easier
Step-back burpee without push-up or jump
Harder
Burpee with tuck jump
At home
Standard burpee
Machine / cable
Rowing machine intervals