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Exercise guide
Burpees
A full-body conditioning movement combining a squat, plank, push-up, and jump.
What this exercise works
- Muscles
- gluteus maximus · pectoralis major · quadriceps · anterior deltoid · rectus abdominis · triceps brachii
- Goals
- endurance · power
- Equipment
- No equipment
- Category
- Cardio
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Stand with feet shoulder-width apart.
- Squat down and place the hands on the floor in front of you.
- Jump or step the feet back into a plank, then perform a push-up.
- Jump or step the feet forward to the hands.
- Stand up and jump explosively, reaching the arms overhead.
Technique cues and common mistakes
- Keep the back flat in the plank — do not let the hips sag.
- Land softly from the jump.
- Scale by stepping the feet back instead of jumping.