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Full Body · Intermediate

Burpee

Full-body conditioning movement combining plank, squat, and jump.

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Burpee demonstration

Exercise overview

Training details

Full BodyCardioChestQuadricepsCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet about shoulder width and arms relaxed.
  2. 02Squat down, place both hands beneath your shoulders, and jump both feet back into a high plank.
  3. 03Lower your chest to the floor in a controlled push-up.
  4. 04Press back up and jump both feet forward to land outside your hands.
  5. 05Jump vertically with your arms overhead, land softly, and begin the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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