Exercise 1160 · REF dK9394r
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
- 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.
Muscles Worked
The Burpee primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Shoulders, Chest.
More Cardio Exercises
Astride Jumps (male)
Back And Forth Step
Bear Crawl
Cycle Cross Trainer
Dumbbell Burpee
Half Knee Bends (male)
More Cardiovascular System Exercises
Equipment Alternatives
Don't have body weight? These target the same cardiovascular system with different equipment.
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.