Burpee
Log this in the trackerA drop to the floor, a push-up and a jump, done as fast as you can repeat it.
What it is
From standing you drop to a plank, take your chest to the floor, stand up and jump. No equipment, no excuses, and a heart rate that climbs within seconds.
Muscles worked
Primary: Quadriceps, Chest (pectorals), Core. Secondary: Triceps, Glutes, Shoulders.
How to perform it
- From standing, squat down and put your hands on the floor in front of your feet.
- Jump or step the feet back into a plank and lower your chest to the floor.
- Press up and jump or step the feet back under your hips.
- Stand and jump with the hands overhead, then go straight into the next rep.
Common form faults
- Sagging hips in the bottom position. Brace the trunk; if the hips sag when tired, step the feet rather than jumping them.
- Landing hard and flat on every jump. Land softly through the whole foot with bent knees. Volume plus hard landings is how shins complain.
Programming
Sets of 5 to 15, or timed intervals. Step the feet instead of jumping to keep quality high as the set goes on.
Plan your training
Variations & substitutions
Frequently asked questions
- Do burpees build muscle?
- They build a little in the chest and legs at first, but they are conditioning. Load and progression build muscle better.
- How do I make burpees easier?
- Step the feet back rather than jumping, put the hands on a bench, and drop the jump at the top. All three still keep the pattern.