Functional Fitness · Conditioning · Calisthenics
Burpee
The burpee combines a chest-to-floor movement with a vertical jump to train full-body strength and conditioning using your body weight.
- Beginner
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- From standing, lower into a crouch with your palms flat on the floor, shoulder-width apart.
- Jump your feet back into a straight-arm plank.
- Bend your elbows to lower your chest, hips, and thighs to the floor.
- Press through your palms to return to a straight-arm plank.
- Jump your feet forward near your hands into a crouch.
- Jump straight upward with your legs extended and hands overhead.
- Land on both feet to finish the repetition.
Form cues
- Keep your middle firm.
- Point your elbows back, not sideways.
- Breathe steadily through each rep.
Common mistakes
- Dropping onto the floorUse your arms to control the descent rather than letting your body fall.
- Feet too far behind your handsBring your feet far enough forward that you can lift your hands without tipping forward.
- Landing with stiff legsAbsorb the landing by bending your hips and knees, with your knees tracking over your toes.
Safety
Rushed floor transitions can strain your wrists or shoulders. Fatigue can reduce landing control, increasing the chance of a knee or ankle injury.
- Use a nonslip surface with enough floor space for your full body and overhead clearance for the jump.
- Start at a pace that lets you control every transition.
- End the set when you can no longer support yourself securely or land with balance.
If jumping or floor support causes joint pain, use a step-back, no-jump version or ask a physiotherapist for a suitable modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 5–10 reps
- Rest
- 45 sec
Build consistent repetitions before trying to increase your speed.