Burpee
- Intermediate
- Home
- Functional
- Hybrid race
- Cardio
The burpee moves from a standing crouch into a plank, lowers your chest to the floor, then jumps your feet back in and up into a jump. It trains the chest, quads and abs together as one full-body movement. Use it at home, in functional training, hybrid race prep or cardio work, for reps as a main lift or a finisher.
- Muscles
- Chest, Quads, Abs
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- From standing, crouch and place your hands on the floor.
- Kick your feet back and lower your chest to the floor.
- Push up, jump your feet back in.
- Jump up with your arms overhead, then repeat.
Form cues
- Exhale sharply as you jump feet back.
- Land your chest and hips at the same time.
- Keep a steady rhythm instead of rushing sloppy reps.
Common mistakes
- Chest slams hard into the floor. Lower your chest with control, not a drop.
- Hips sag or pike in the plank. Keep your body straight from head to heels.
- Landing is stiff after the jump. Bend your knees softly on every landing.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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