Burpees
BWBodyweightStrength
Burpees are a dynamic bodyweight exercise that combines a squat thrust, push-up, and explosive jump into one fluid movement, primarily building full-body strength, endurance, and cardiovascular fitness while targeting the abs, chest, shoulders, quads, and glutes. No equipment is needed beyond your body weight, making it ideal for home or travel workouts. Athletes, beginners seeking conditioning, and anyone aiming for metabolic boosts benefit most from its high-intensity, calorie-torching nature.
How to Perform Burpees
- 1To perform a burpee safely and effectively, begin in a standing position with your feet shoulder-width apart, arms relaxed at your sides, and core engaged by gently drawing your navel toward your spine. From here, squat down by pushing your hips back and bending your knees, placing your hands flat on the ground just in front of your feet, shoulder-width apart. With your weight shifted forward, kick both feet back simultaneously to land in a high plank position, ensuring your body forms a straight line from head to heels, shoulders over wrists, and abs braced to prevent your hips from sagging. Perform a push-up by bending your elbows to lower your chest toward the ground while keeping them at a 45-degree angle to your body, then press back up to the plank. Jump your feet forward to return to the squat position, then explosively drive through your heels to stand up tall, reaching your arms overhead. Clap your hands at the top if you have the mobility, then immediately squat back down to repeat. Exhale forcefully during the push-up and jump, inhaling as you transition back to the squat. Keep your gaze forward, avoid rounding your back at any point, and land softly on your feet to protect your joints. Common mistakes include arching the lower back in plank, rushing the push-up which compromises form, or not fully extending hips at the top—focus on control over speed for maximum ab engagement and injury prevention.