Full body
Burpee
Squat, plank, push-up and jump in one movement: the full-body exercise that spikes your heart rate fastest.
Also known as: burpees
- Level
- Intermediate
- Equipment
- Bodyweight
- Type
- Compound
How to do it
- From standing, squat down and place your hands on the floor in front of your feet.
- Jump your feet back into a plank.
- Do a push-up (optional) and jump your feet back to your hands.
- Stand up and jump with your arms overhead.
Form cues
- Solid plank: don't let your hips sag.
- Land softly on the balls of your feet.
- Steady pace beats starting fast and stalling.
Common mistakes
- Sagging your hips as you kick back: it loads your lower back.
- Bending your back to reach the floor: squat down with your legs.
- Landing stiff from the jump: absorb it with your knees.
Sets and reps
Intervals of 20-40 seconds with similar rests for 4-8 rounds, or sets of 10-15 reps in a circuit.
FAQ
How many calories does a burpee burn?
It depends on body weight and pace; as a rough guide, 10 straight minutes might burn around 100 kcal for an average adult.
How do I make them easier?
Skip the jump and push-up, and step your feet back instead of jumping.
What muscles do burpees work?
Legs, glutes, chest, shoulders, triceps and core, with heavy cardio demand.
What muscles do burpees work?
They mainly work the glutes, the chest and the quads, with help from the front delts, the abs and the triceps.
Train with Nuvana
Add burpees to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
