Type: Dynamic, Cardio/Core Strength
Primary Muscles: Quadriceps, Glutes, Chest
Secondary Muscles: Shoulders, Triceps, Core, Hamstrings, Calves
Exercise Key Form:
1. Stand with feet hip-width apart and arms at your sides.
2. Squat down, placing your hands on the floor just inside your feet.
3. Jump your feet back into a plank position, keeping your body in a straight line and core engaged.
4. Perform a push-up, lowering your chest to the floor and pressing back up.
5. Jump your feet forward to your hands to return to a squat.
6. Explode upward into a jump, reaching your arms overhead.
7. Land softly and repeat for reps.
NASM-CPT Tip: Focus on quality over speed—maintain strong plank and push-up form, and land softly to protect your joints.
Why This Exercise Is Important: Burpees deliver a full-body workout, boost cardiovascular endurance, build strength, and torch calories—making them a staple for HIIT, athletic conditioning, and fat loss.
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