Burpee
The burpee is a full-body exercise that combines a squat, plank, push-up, and jump, providing a cardiovascular and muscular conditioning workout.
Movement
The burpee begins in a standing position. The athlete then performs a squat motion, placing the hands on the ground in front of the feet. The athlete kicks the feet back into a plank position, performs a push-up, returns to the plank position, and jumps the feet forward to the hands. Finally, the athlete jumps explosively upward with arms extended overhead.
Purpose
The burpee is used to improve cardiovascular fitness, muscular endurance, and overall conditioning. It targets multiple muscle groups and provides a full-body workout in a single exercise.
Benefits
- Provides a full-body cardiovascular and muscular conditioning workout
- Targets multiple muscle groups, including the legs, chest, arms, and core
- Improves agility, coordination, and explosive power
Common Usage
Burpees are commonly included in high-intensity interval training (HIIT) workouts, circuit training, and CrossFit workouts as a challenging conditioning exercise.
Muscle Groups Worked
Primary Muscle Groups
- Quadriceps
- Chest
- Shoulders
- Triceps
- Abdominals
Secondary Muscle Groups
- Hamstrings
- Glutes
- Back
The burpee primarily targets the quadriceps, chest, shoulders, triceps, and abdominals, with secondary involvement of the hamstrings, glutes, and back muscles.
How To Do A Burpee
Master the burpee with this step-by-step guide, focusing on proper form, tempo, and intensity.
Starting Position
Stand with feet shoulder-width apart, arms at sides.Squat
Lower into a squat, placing hands on the ground in front of feet.Plank Position
Jump or step feet back to plank position, arms extended, body in a straight line from head to heels.Push-Up
Perform a push-up, bending elbows to lower chest to ground.Return to Plank
Return to plank position, keeping core engaged and body straight.Jump Forward
Jump or step feet forward to hands, landing softly in a squat position.Jump Upward
Explode upward, jumping into the air with arms extended overhead.
Tips
- Maintain a neutral spine throughout the movement, avoiding rounding or arching of the back.
- Engage the core muscles to stabilize the spine and support the body during the plank and push-up phases of the burpee.
- Focus on explosiveness and speed during the jump phase of the burpee, maximizing height and power.
Common Mistakes
- Performing the push-up with improper form, such as flaring the elbows outward or allowing the lower back to sag. Focus on maintaining a straight body line and bending the elbows to lower the chest toward the ground.
- Rushing through the movement and sacrificing form for speed, which can increase the risk of injury and reduce the effectiveness of the exercise. Focus on controlled movements and maintain proper technique throughout each phase of the burpee.
- Neglecting to fully extend the hips and jump explosively at the top of the burpee, which reduces the intensity of the exercise and limits its conditioning benefits. Focus on maximizing height and power with each jump.
ScalingOptions
- Perform modified burpees by stepping back into the plank position instead of jumping, or performing knee push-ups instead of full push-ups.
- Reduce the number of repetitions or increase rest intervals between sets to adjust the intensity of the burpee workout.
- Focus on mastering each phase of the burpee individually before attempting the full exercise, breaking it down into separate movements if necessary.
Safety Tips
- Perform a thorough warm-up to prepare the muscles and joints for the demands of the burpee workout.
- Listen to your body and avoid pushing through pain or discomfort, especially in the shoulders, elbows, or wrists. Stop immediately if you experience any sharp or shooting pain.
- Stay hydrated and maintain proper breathing throughout the burpee workout, exhaling during the push-up phase and inhaling during the jump phase.
- Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and progression for burpees.
Burpee Blast HIIT Circuit
Blast fat and boost endurance with this high-intensity interval training (HIIT) circuit featuring burpees.
Equipment you will need
- None
Steps
- Perform 5 sets of 10-15 burpees, aiming to complete each set as quickly as possible with good form.
- Rest for 60 seconds between sets, focusing on controlled breathing and active recovery.
- Finish the circuit with a 5-minute cooldown of stretching and mobility exercises to promote recovery.