鍛錬How to do Burpee
Burpee works the Full body (legs, chest, abs; really raises your heart rate) with no equipment. Key cue: “Squat, kick your feet back, bring them in, jump. Don't let your hips sag”
Steps
- From standing, squat down and place your hands on the floor
- Jump both feet back into push-up position
- Jump your feet back toward your hands, then stand and jump straight up
How many: 6–10 reps
Muscles worked
Full body (legs, chest, abs; really raises your heart rate)
Common mistakes
- Hips sagging in push-up position
- Landing with straight knees
Easier or harder
| Easier | Do a no-jump burpee |
|---|---|
| Harder | Add a push-up |
Build a full body routine with a timer
More full body exercises
Jump squatHard · No equipmentStep-upEasy · No equipmentPlankEasy · No equipmentMountain climberMedium · No equipmentPlank jackMedium · No equipmentStanding knee-to-elbowEasy · No equipmentBear plankMedium · No equipmentPush-upMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.