BURPEES
Full-Body Conditioning Finisher
Primary Muscles
Exercise Description
Start standing, drop to a squat and place hands on the ground. Jump feet back into a plank, perform a push-up, jump feet forward, then leap up with arms overhead. Repeat smoothly with control.
How To Perform
Stand tall with feet shoulder-width apart and brace your core.
Drop into a squat and place your hands on the floor just in front of your feet.
Jump your feet back to a strong plank position, keeping a straight line from head to heels.
Perform a push-up while maintaining a rigid core and neutral spine.
Jump your feet forward to return to the squat position.
Explosively jump straight up, reaching your arms overhead, then land softly and repeat.
Expert Tips
Maintain a straight back - Keep your spine neutral during the plank and push-up to avoid excessive lower back stress.
Engage your core - Brace throughout the movement to improve power transfer and protect your lower back.
Scale as needed - Beginners can step back instead of jumping or omit the push-up until strength improves.
Progress the intensity - Add a tuck jump at the top or increase tempo for an advanced variation.
Common Mistakes
Poor jump or push-up form - Collapsing through the chest or rounding the back increases injury risk and reduces effectiveness.
Not controlling the landing - Landing heavily places unnecessary stress on the joints; focus on soft, athletic landings.
Rushing the reps - Going too fast compromises technique. Prioritize consistent rhythm and full range of motion.
Info – Burpees
Burpees are a full-body exercise that powerfully boosts cardiovascular fitness and strength. Common mistakes include poor form during the jump or push-up phases, which can lead to injury. Focus on maintaining a straight back and engaging your core throughout. For beginners, modify by stepping back instead of jumping or by omitting the push-up. Advanced users can add a tuck jump for increased intensity. Burpees fit well in circuits and HIIT sessions—start with manageable reps and gradually increase as your endurance improves. Prioritize form over speed.
Equipment Required
No equipment needed.