A continuous squat-to-plank-to-jump movement that raises heart rate and works the whole body, with emphasis on legs, chest, and core.
How to do the Burpee#
- Stand feet about hip- to shoulder-width apart and bend at the hips to place your hands on the floor in front of you.
- Kick or step your feet back into a high plank so your body forms a straight line from head to heels.
- Lower your chest toward the floor, then press back up to full arm extension (performing a push-up is optional).
- Drive your feet forward to land near your hands and return to a low squat position.
- Explode upward into a vertical jump, reach overhead, land softly on bent knees, and immediately prepare for the next rep.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Chest (Pectoralis Major)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Triceps (Triceps Brachii), Abs (Rectus Abdominis), Front delts (Anterior Deltoid)
Common mistakes#
- Letting the hips sag in the plank position, which strains the lower back.
- Rushing the sequence and skipping the plank or chest lowering.
- Not bringing the feet fully forward before jumping, shortening the movement.
- Landing stiff-legged instead of absorbing impact with the hips and knees.
