Burpee

A whole-body conditioning exercise; it combines a push-up, a squat and a jump.

• Compound
• Bodyweight
• Intermediate

How to do it

• Drop into a plank and do a push-up
• Jump your feet back under your hips
• Jump up with full extension

Sets, reps and tempo

Ranges: 8–15 reps or timed intervals · conditioning

Tempo: Smooth and continuous, holding your technique through every phase

Common mistakes

• Letting your hips sag in the plank
• Landing stiff from the jump

Muscles worked

Primary

• Core / abs

Secondary

• Chest
• Quads
• Shoulders
• Triceps

Alternatives

• Mountain Climber
• Jump Squat