Smart Workout Diary

Burpee

A burpee is a full-body bodyweight conditioning exercise that combines a squat, plank, push-up-like lowering phase, and jump. It challenges cardiovascular fitness while training the legs, chest, shoulders, triceps, and core. Burpees can support general conditioning, muscular endurance, coordination, and high-intensity workout goals.

Demonstration

Burpee — demonstration 1
Burpee — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart, arms relaxed, and your trunk braced.
  2. Squat down by bending your hips and knees, placing both hands on the floor beneath or slightly in front of your shoulders.
  3. Jump both feet back into a straight-arm plank, keeping your head, torso, and legs in a long line. Lower your chest toward the floor in a controlled push-up-like motion.
  4. Press up as needed, then jump your feet forward to land near your hands in a squat position.
  5. Drive through your feet to stand and jump vertically, reaching your arms overhead. Land softly with bent knees.
  6. Begin the next repetition under control; stop or slow down if you cannot maintain a stable trunk, soft landing, and safe hand placement.
Muscle Group
Cardio
Other Muscle Groups
Shoulders, Quads, Chest, Triceps
Type
Plyometric
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Brace your core: Avoid letting your hips sag or pike excessively in the plank phase.
  2. Land quietly: Absorb the jump landing with your hips and knees rather than locking your legs.
  3. Use a sustainable pace: Smooth, consistent repetitions are safer and often more effective than rushing with poor form.
  4. Scale the movement when needed: Step the feet back and forward rather than jumping, and reduce the depth of the lowering phase while learning.
Exercise library