- EquipmentBodyweight
- PatternCardio
- Repsheld for time
Stand with your feet about shoulder width apart and clear space around you.
First cueKeep a steady pace you can hold.
How to do the Burpee
Set up. Stand with your feet about shoulder width apart and clear space around you.
- Squat down and place your hands on the floor.
- Jump or step your feet back into a push-up position.
- Lower your chest to the floor and push back up, or skip this to make it easier.
- Jump or step your feet back toward your hands and stand or jump up.
Form cues
- Keep a steady pace you can hold.
- Land softly.
- Step instead of jumping to make it easier.
Common mistakes
- Letting the hips sag in the push-up position.
- Landing hard on straight legs.
Muscles worked
It is conditioning for the whole body rather than for one muscle; the body map lights what it works on the way.
On the way: Chest, Quads and Front delts.
Track it in StatBlockFit
In the StatBlockFit app the Burpee is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Burpee?
Set up: Stand with your feet about shoulder width apart and clear space around you. Steps: 1. Squat down and place your hands on the floor. 2. Jump or step your feet back into a push-up position. 3. Lower your chest to the floor and push back up, or skip this to make it easier. 4. Jump or step your feet back toward your hands and stand or jump up. Form cues: Keep a steady pace you can hold. Land softly. Step instead of jumping to make it easier. Common mistakes: Letting the hips sag in the push-up position. Landing hard on straight legs.