Cardio · Compound
Burpee
A full-body bodyweight drill combining a squat, push-up and jump.
- MAIN MUSCLE
- Full body
- ALSO WORKS
- Chest, Quads, Core
- EQUIPMENT
- Bodyweight
- LEVEL
- Intermediate
- REPS
- 10-15
- TEMPO
- 1-0-1
HOW TO DO IT
From standing, squat down and place your hands on the floor.
Jump the feet back into a plank and perform a push-up.
Jump the feet back to the hands.
Explode up into a jump with arms overhead.
COMMON MISTAKES
- Starting too fast and fading; pace the first half so you can finish strong.
- Letting posture collapse when tired; keep the chest up and core engaged.
TIPS
- Breathe rhythmically and keep the effort level steady across intervals.
QUESTIONS
Which muscles does Burpee work?
The main muscle is Full body. It also works Chest, Quads, Core.
How many reps should I do?
FORGE suggests 10-15 reps for Burpee. The app adjusts sets and reps to your goal and level.
What can I do instead of Burpee?
These train the same muscles: Jump Rope, Box Jump, Air Bike Sprint.