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IntermediateFull BodyBodyweightPlyometric

Burpee

A full-body, bodyweight exercise that combines a squat, push-up, and jump. Burpees develop cardiovascular endurance, explosive power, and muscular coordination.

Video DemonstrationRoyalty-free via Pexels
Burpee demonstration

Visual demonstration — Burpee

Muscles Worked

Quadriceps (Primary)ChestCore

Step-by-Step Instructions

  1. 1Stand with feet shoulder-width apart.
  2. 2Drop into a squat and place your hands on the ground.
  3. 3Jump your feet back into a plank and perform a push-up.
  4. 4Jump feet forward and explosively leap into the air, clapping overhead.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Land softly during the jump.
  • Engage your core during the plank and push-up.
  • Maintain a steady, rhythmic pace.

Common Mistakes to Avoid

  • Skipping the push-up or jump.
  • Letting the hips sag during the plank.
  • Landing hard with locked knees.

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