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Burpee with Push-up

Burpee with Push-up

The "Burpee with Push-up" is a dynamic, full-body exercise that combines strength training and cardiovascular conditioning. It is a highly effective compound movement that targets multiple muscle groups in the body, making it a great choice for those looking to maximize their workout time and efficiency. To perform a Burpee with Push-up, start by standing with your feet shoulder-width apart. Lower your body into a squat position, placing your hands on the ground in front of you. Kick your feet back into a plank position, ensuring that your body is in a straight line from head to toe. From here, lower your chest all the way to the ground, performing a controlled push-up. Push back up explosively, and as you return to the plank position, bring your feet back to the starting position by jumping or stepping forward. Finish the movement by leaping into the air with a vertical jump, extending your arms overhead. Then, immediately lower your body back down into a squat position and repeat the exercise for the desired number of repetitions or as instructed by your workout program. The Burpee with Push-up engages major muscle groups such as the chest, shoulders, triceps, core, glutes, and legs. It helps to improve upper body strength, endurance, and power while also providing an intense cardiovascular challenge. Incorporating this exercise into your routine can aid in burning calories, building lean muscle mass, and boosting overall fitness levels. However, it is important to ensure proper form and engage in a gradual progression to reduce the risk of injury and maximize benefits.


  • Start in a standing position with your feet shoulder-width apart.
  • Lower your body into a squat position by bending at the hips and knees, keeping your back straight and your chest up.
  • Place your hands on the floor in front of you, just outside of your feet.
  • Kick your feet back, landing softly on the balls of your feet in a plank position.
  • Bend your arms and lower your chest to the floor in a push-up motion, keeping your elbows close to your body.
  • Push through your palms, extending your arms and returning to the plank position.
  • Jump your feet towards your hands, coming back into the squat position.
  • Explosively jump up into the air, reaching your arms overhead.
  • Land softly and immediately lower back into the squat position to repeat the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Incorporate a push-up into the burpee for added upper body strength and endurance.
  • Engage your core muscles by tightening your abs and glutes during the movement.
  • Control your breathing to optimize performance and stamina.
  • Gradually increase the number of reps and sets as you become more comfortable with the exercise.
  • Combine burpees with other compound exercises to create a full-body workout.
  • Stay hydrated and fuel your body with proper nutrition to support your exercise routine.
  • Listen to your body and rest when needed to prevent overtraining and injuries.
  • Add variations to your burpee routine, such as adding a jump at the end or using dumbbells for added resistance.
  • Consult with a fitness professional to ensure proper technique and form.


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