Cardio & HIIT
How to do Burpees
Burpees combine a squat, plank and jump into one full-body move that builds strength and serious cardio endurance.
- Difficulty
- Advanced
- Equipment
- None
- Sets & reps
- 3 sets of 8-15 reps
Target muscles
- Quadriceps
- Glutes
- Chest
- Shoulders
Also works
- Core
- Triceps
- Hamstrings
- Calves
PrimarySecondary
Technique
Step-by-step instructions
- Stand with feet shoulder-width apart.
- Squat down and place your hands on the floor in front of your feet.
- Jump or step your feet back into a high plank.
- Jump your feet back toward your hands.
- Stand up and jump explosively with your arms overhead.
Common mistakes
- Letting the hips sag in the plank.
- Landing the jump with stiff knees.
- Rounding the back when squatting down.
- Sacrificing form for speed.
Benefits
- Trains nearly every major muscle group.
- Builds cardio endurance quickly.
- Requires no equipment or space.
- Burns a high number of calories.
The Ultimate Full-Body Burpee
The burpee is famous for a reason: one rep works your legs, chest, shoulders and core while pushing your heart rate high. It is a go-to move for HIIT, conditioning circuits and anyone who wants maximum results in minimum time.
Scale It to Your Level:
- Step back instead of jumping to the plank.
- Skip the final jump for a low-impact version.
- Add a push-up in the plank for an advanced burpee.