Burpee

A full-body exercise chaining a squat, plank/push-up, and jump to work cardio and strength at the same time.

Beginner-Intermediate · Recommended Sets: 3 sets x 10 reps, or 3 sets x 20 seconds · Quadriceps, Gluteus Maximus, Lower Chest, Front Delts, Triceps, Upper Abs

Burpee — Points to Check Today

  • Skip the jump if your joints are sensitive — Stepping your feet in and out reduces impact on the knees and ankles. (Jumping high every rep despite knee pain)
  • Form before speed — When you fatigue, it's easy for your lower back to sag in the plank. (Letting the lower back sag in the plank phase out of fatigue)
  • Land softly with knees slightly bent — Crashing down hard sends impact through the knee joints. (Landing hard with the legs locked straight)

Burpee — How to Do It / If You're New

  1. Stand tall with your feet shoulder-width apart.
  2. Squat down, place your hands on the floor in front of your feet, and kick both feet back into a high plank position.
  3. (If able) perform one push-up, then jump both feet back toward your hands to return to the squat position.
  4. From there, jump straight up while reaching both arms overhead. Land and immediately flow into the next rep.