The burpee is an exercise that works practically every muscle of your body. And it will also train your cardiovascular fitness by repeatedly bring your heart rate up and down.

The burpees are very simple and easy to learn, but they are far from being easy. This is an intense exercise that will fatigue you after just a few reps. Studies have shown that when it comes to exercise, intensity matters. The more intense the movement, the greater the post-exercise elevation in metabolism and improved cardiovascular health.

The burpee gives you a lot of bang for your buck, just doing this one exercise will strengthen your entire body and improve your heart rate and endurance, it will also strengthen the core. This will improve your performance in almost any activity you do, you'll get better at running, jumping and most sports.

Another great thing about the burpee is that it requires no equipment and can be performed anywhere, this is especially beneficial to people whose job requires sitting hunched over a desktop the whole day. Just find a couple minutes few times in your day and do some burpees. This will release your muscles and improve blood flow giving you more energy through the day.

They can be a great warm up before lifting weights, or as a part of HIIT or crossfit program.

Exercise Video

How to do

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of and between your feet. Shift your weight to the arms.
  4. Jump and push your feet back to the plank position, try to softly land on the balls of your feet. Your body should form a straight line from your head to heels. Keep your arms straight.
  5. Jump and bring the feet forward just to the sides of your hands.
  6. Reach your arms over head and explosively jump up into the air.
  7. Land and immediately lower yourself to the squat position and start the next rep.

  8. In the plank position, hold your body straight from head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core, and might cause lower back pain.

    You can add a push up at the bottom. Adding a push up at the bottom after the plank will make the exercise even more challenging, and incorporate more upper body work.

    To make this exercise easier, you can walk your feet one by one at the bottom position instead of jumping. You can also not jump at the top, but just stand up straight and raise your arms up.

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