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Burpee

A high-intensity full-body exercise that combines a squat, push-up, and jump to provide cardiovascular conditioning and total body strength development.

Exercise Overview

Category

General Resistance

Exercise_Type

Cardio

Difficulty_Level

Intermediate

Technique

Start standing, then squat down and place hands on ground. Jump feet back into plank position, perform a push-up, jump feet forward to squat position, then explosively jump upward with arms overhead. Land softly and repeat.

Starting Position

Stand with feet shoulder-width apart, arms at your sides, and prepare to squat down to place hands on the ground.

Finishing Position

Land softly from the jump, returning to the starting position with feet shoulder-width apart and arms at your sides.

Form Cues

Squat down, jump back to plank, perform push-up, jump forward, explode upward

Common Mistakes

Poor push-up form, landing too hard, incomplete movements, poor coordination, overtraining

Progression Tips

Add pull-up, increase speed, perform variations, add weight vest, incorporate different movements.

Regression Tips

Remove push-up, perform step-back instead of jump, reduce speed, focus on form, perform partial movements.

Safety Notes

Ensure proper warm-up before high-intensity training. Stop if you experience pain in joints or excessive fatigue. Land softly to reduce impact. Progress gradually to avoid overtraining.