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Burpee

Improves overall fitness, coordination, and endurance

Full BodyBeginnerStrengthExplosive

At a glance

Muscles workedPrimary: Full Body. Secondary: core, legs, chest, shoulders
Muscle groupFull Body
DifficultyBeginner
TypeStrength · Explosive
Sets & reps4 sets × 12-15 reps
Estimated calories burned~120 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — stand with feet shoulder-width apart, toes facing forward
  2. Step 2: Initiation — drop down into a squat position, placing hands on the ground
  3. Step 3: Mid-phase — from the squat position, kick back into a plank position, then do a push-up
  4. Step 4: End-position — quickly return to the squat position, then stand up and rotate 180 degrees
  5. Step 5: Return — repeat the movement, rotating in the opposite direction
  6. Step 6: Breathing and rhythm reminder — focus on quick, explosive movements
  7. Step 7: Safety note — make sure to land softly on the balls of the feet to avoid injury

Coaching tips

Benefits

Improves overall fitness, coordination, and endurance

Common mistakes

Not fully extending the hips, not keeping the back straight

Make it harder

Add a jump at the top of the movement

Make it easier

Remove the jump, or use a chair for support

Breathing

Exhale during the downward phase, inhale during the upward phase

Build a workout with this exercise

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Intermediate · 3 sets × 8-12 reps

Hip Circles Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.