Burpee With Push-Up

Body Part: Cardio

Muscle: Other

Equipment: Body Weight

Burpee With Push-Up is a full-body bodyweight conditioning exercise that combines a squat, plank, push-up, and jump into one repeated sequence. It is commonly used to raise heart rate, build work capacity, and challenge coordination at the same time. Because the movement changes shape several times in one rep, the quality of the transition matters as much as the push-up or the jump itself.

The image shows a standard burpee pattern: stand tall, place the hands on the floor, kick or step the feet back to a plank, perform a push-up with the chest moving close to the floor, return the feet under the hips, and finish with an upward jump. That combination makes the exercise feel demanding on the chest, shoulders, triceps, core, glutes, quads, and calves even though no external load is used.

Good setup keeps the rep smooth. Start with enough floor space to jump back and forward without drifting. Place the feet about hip-width apart, keep the chest lifted as you squat down, and put the hands flat under the shoulders before the legs shoot back. From there, hold a firm plank line so the push-up begins from the whole body, not from a sagging low back or a pike at the hips.

The push-up portion should be clean and controlled rather than rushed. Lower the chest and thighs together, press back to a strong plank, then snap the feet forward underneath the torso with enough control to land in a balanced squat. The final jump is the last link in the chain, so finish by driving through the legs and reaching tall without over-arching the low back or throwing the ribs forward.

This exercise is useful when you want conditioning with a strength component, such as circuit training, athletic warmups, or metabolic finishers. It can be scaled by stepping back instead of jumping, removing the push-up, or reducing jump height, which makes it practical for different fitness levels. The main goal is not just speed; it is keeping each rep crisp, repeatable, and mechanically sound from the first descent to the last landing.

Instructions

• Stand with your feet about hip-width apart and keep enough clear floor space to jump your legs back and forward.
• Lower into a squat, place both hands flat on the floor under your shoulders, and keep your chest lifted as you reach down.
• Kick or step your feet back into a straight-arm plank with your shoulders stacked over your hands.
• Brace your trunk and lower into the push-up so your chest and thighs move toward the floor together.
• Press back up to a solid plank without letting your hips sag or your upper back collapse.
• Jump or step your feet back underneath your hips and land in a balanced squat position.
• Drive through your legs to stand and jump vertically, reaching tall at the top without leaning backward.
• Land softly, absorb the impact through bent knees, and flow into the next repetition.

Tips & Tricks

• Keep your hands planted under or slightly ahead of the shoulders so the push-up starts from a stable base.
• If your low back sags in the plank, shorten the set or step back instead of jumping back.
• Treat the push-up as part of the burpee, not a separate rest stop; stay tight through the trunk as you descend and press.
• Use a small jump back and a quick forward step if you want cleaner reps and less impact on the wrists and ankles.
• Let the chest skim close to the floor only if you can keep the body aligned; do not snake the torso up first.
• Finish the jump with straight knees and hips, but land quietly to control the next repetition.
• Breathe out as you press up and again as you explode into the jump so the rep does not feel breathless too early.
• Stop the set when your hands start wandering, your hips pike, or the push-up turns into a partial range.

Frequently Asked Questions

What does a Burpee With Push-Up work?

It trains the chest, shoulders, triceps, core, glutes, quads, and calves while also driving heart-rate demand.

Do I need to do a full push-up in every burpee?

A full push-up is the standard version, but beginners can scale it by dropping to the knees or using a reduced range.

Should I jump my feet back or step them back?

Either works. Jumping back is faster and more athletic, while stepping back reduces impact and makes the rep easier to control.

How low should I go in the push-up?

Lower until the chest is close to the floor while keeping the body in one line from shoulders to heels.

What is the biggest mistake in this exercise?

Rushing the floor-to-plank transition and letting the hips sag or the landing become sloppy are the most common problems.

Can I make Burpee With Push-Up easier?

Yes. Step back instead of jumping, remove the push-up, or use a smaller vertical jump to keep the movement crisp.

Where should I feel the jump portion?

The jump should come mostly from the legs and glutes, with the core staying braced so the ribs do not flare.

Is this more of a strength move or a cardio move?

It is mainly a conditioning exercise, but the push-up and repeated plank positions also give it a solid strength-endurance component.