Burpee
Intermediate
Expert Advice
For a lower-impact version, step your feet back and forward, then stand instead of jumping. This removes the airborne phases without losing the floor-to-standing sequence.
How-to-do Steps
- Stand with your feet hip-width apart and your arms beside you.
- Bend your hips and knees to place both hands shoulder-width apart on the floor.
- Jump both feet backward together into a straight-arm plank, keeping your hips aligned.
- Jump both feet forward toward your hands to return to a crouch.
- Drive through both feet to jump upward, raising your arms above your head.
- Land softly with bent knees and repeat at a controlled rhythm for the programmed duration.
Common Mistakes
- Hips sag during the plankFix: tighten your abdomen before jumping your feet backward.
- Knees collapse inward on landingFix: keep them tracking in the same direction as your toes.
Coach Cues
Hands under shouldersKeep your middle firmLand softly
Short reminders to keep in mind during every set.
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Muscles Worked
Burpee primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Hamstrings5%
Calves15%
Quads35%
Abs10%
Shoulders10%
Chest5%
Equipment
Body Weight
Exercise Type
Cardio
Why Level 3?
Intermediate
Rapid floor transitions and repeated jump landings require coordination and controlled bodyweight support.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner1 x 15-20min
Intermediate1 x 25-35min
Advanced1 x 40-60min
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Burpee work?
Burpee primarily targets the Glutes, Hamstrings, Calves, Quads, Abs, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Burpee?
For beginners, start with 1 sets of 15-20min. Intermediate lifters can do 1 sets of 25-35min. Advanced athletes can push to 1 sets of 40-60min. Adjust based on your goals and recovery capacity.
Is Burpee suitable for beginners?
Burpee is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Burpee?
Hips sag during the plank: tighten your abdomen before jumping your feet backward. Knees collapse inward on landing: keep them tracking in the same direction as your toes.
