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Last updated February 2, 2026
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cardio
Burpee
Drop into a squat, kick feet back to plank, jump feet in, and explode up. Maintain a rigid core during the plank to protect your lower back.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Start Position
- Stand with your feet shoulder-width apart and your arms at your sides.
- Engage your core and prepare to move.
- Step 2Squat Down
- Bend your knees and lower your body into a squat position.
- Place your hands on the floor in front of you, shoulder-width apart.
- Step 3Jump Back
- Jump your feet back so that you are in a plank position.
- Keep your body in a straight line from your head to your heels.
- Step 4Perform a Push-Up
- Lower your body to the ground by bending your elbows, keeping them close to your body.
- Push back up to the plank position.
- Step 5Jump Forward
- Jump your feet back towards your hands to return to the squat position.
- Keep your hands on the floor as you do this.
- Step 6Jump Up
- Explosively jump into the air, reaching your arms overhead.
- Land softly with your knees slightly bent.
- Step 7Repeat
- Return to the squat position and repeat the sequence for the desired number of repetitions.
- Focus on maintaining good form throughout each repetition.