Burpee

Body Part: Cardio

Muscle: Other

Equipment: Body Weight

The burpee is a full-body bodyweight conditioning drill that links a squat, a plank, and a vertical jump into one continuous repetition. It is designed to raise heart rate quickly while also asking the shoulders, trunk, hips, and legs to work together under fatigue. In the image sequence, the movement starts from standing, folds into a low squat with the hands on the floor, jumps back to a plank, returns the feet under the hips, and finishes with an explosive jump overhead.

Because the burpee changes position so quickly, the setup matters more than it does in many slower exercises. A stable stance, flat hands, and a braced midsection keep the transfer between the squat, plank, and jump clean. If the torso collapses when the hands hit the floor or the low back sags in the plank, the rep turns into a scramble. Good burpees look crisp: the chest stays organized, the hips move decisively, and the landing is controlled before the next rep starts.

The exercise trains more than just cardio. The legs create the squat and jump, the shoulders support the plank and the floor contact, and the core resists extension as you move in and out of the ground. That combination makes burpees useful for conditioning circuits, sport preparation, warm-ups that need a fast pulse increase, and workouts where you want a lot of work in a short time. The image shows a version without a push-up, so the main pattern here is squat, plank, squat, jump rather than a chest-to-floor repetition.

Quality matters more than speed. Reps should stay rhythmic, but not sloppy. Jump the feet back to a strong plank, not a soft collapse. Step or hop the feet back under the body with enough control to reset the next rep. On the finish, extend through the hips and ankles and reach overhead only as high as you can maintain balance. If the set gets so fast that the squat becomes a fold or the plank loses shape, shorten the set or slow the pace before technique breaks down.

Instructions

• Stand tall with your feet about hip-width apart and your arms relaxed at your sides.
• Drop into a squat by bending your knees and hips, then place both hands flat on the floor just in front of your feet.
• Keep your chest over your thighs and your weight balanced through the whole foot as you prepare to jump back.
• Jump both feet straight back into a strong high plank with your shoulders stacked over your hands.
• Brace your core so your body stays in one line from head to heels while you hold the plank briefly.
• Jump or step both feet back underneath your hips, landing softly in a low squat with your hands still near the floor.
• Drive through your legs to stand up and jump vertically, reaching your arms overhead at the top.
• Land quietly with bent knees, regain balance, and flow into the next repetition or reset if the set is complete.

Tips & Tricks

• Set your hands wide enough that your shoulders feel stacked and stable when you jump back into the plank.
• Keep the plank rigid enough that your hips do not sag or pike when your feet leave the floor.
• If your lower back rounds when you squat down, raise your hips slightly and place your hands a little farther ahead.
• Land the feet under control on the way back in; a noisy, stiff landing usually means you are rushing the rep.
• Use a squat depth you can repeat cleanly instead of diving so low that your heels pop up or your torso folds.
• Reach for height on the final jump only after you have fully extended the hips, knees, and ankles.
• For conditioning work, keep the transitions smooth and continuous rather than pausing too long between positions.
• If the floor contact bothers your wrists, shorten the set or switch to a step-back burpee for the same pattern.

Frequently Asked Questions

What does this burpee work most?

It mainly trains cardio and full-body coordination, with a lot of work from the legs, shoulders, and trunk.

Does this version include a push-up?

No. The image shows a squat-to-plank burpee with a jump back in and a vertical jump out, but no chest-to-floor push-up.

Should my body stay straight in the plank?

Yes. In the plank phase, keep your shoulders, hips, and heels aligned so the core is doing its job.

Can I step my feet back instead of jumping them back?

Yes. Stepping back is a good regression if you want to keep the same pattern with less impact.

What is the most common burpee mistake?

Most people rush the rep and lose shape in the plank or land in a sloppy squat instead of resetting cleanly.

How low should I squat before my hands touch the floor?

Squat only as low as you can while keeping your heels grounded or nearly grounded and your back controlled.

Are burpees good for beginners?

Yes, if you use a step-back version and keep the pace moderate until the transitions feel smooth.

How should I breathe during burpees?

Exhale on the jump or stand-up phase and use the brief plank and squat positions to get the next breath.