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Cardio Exercise · Body Weight

Burpee exercise animation

Burpee

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

The burpee crams a squat, a push-up, and a jump into one continuous movement, which is exactly why it shows up in conditioning work more than in strength programs. It's less about how much you can move and more about how many times you can repeat it under fatigue. Most people slow down on the push-up portion first as the set goes on — that's usually the tell that form is starting to break down.

How to Do the Burpee

  1. Begin standing tall with your feet set about shoulder-width apart.
  2. Bend your knees to drop into a squat, planting your hands on the floor in front of your feet.
  3. Thrust your feet backward so you land in a push-up position.
  4. Lower into a full push-up, maintaining a straight line from head to heels.
  5. Snap your feet forward again, returning to the squat position.
  6. Explode upward off the floor, throwing your arms overhead as you jump.
  7. Absorb the landing softly and drop straight back into the squat to start your next rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Burpee primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Shoulders, Chest.

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More Cardiovascular System Exercises

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Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Burpee work?
The Burpee primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves, shoulders, chest assisting.
What equipment do I need for the Burpee?
The Burpee is done with no equipment — just body weight.
What's a good alternative to the Burpee?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.