Burpee

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Pectoralis Major, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Triceps Brachii

How to do it

1. Begin by standing with your feet shoulder-width apart and your arms at your sides.
2. Lower your body into a squat position and place your hands on the floor in front of you.
3. Jump your feet back to land in a plank position, keeping your body in a straight line from head to heels.
4. Perform a push-up, then jump your feet back towards your hands.
5. Explode into a jump straight up, reaching your arms overhead. Land softly and immediately lower back into the squat position to begin the next repetition.

Form tips

• Start with a moderate pace to master the form, then gradually increase your speed as you become more comfortable with the movement.
• Ensure your movements are fluid and controlled to avoid unnecessary strain on your joints.
• Focus on landing softly during the jump to reduce impact on your knees and ankles.