Burpee
Quick answer
The Burpee mainly works the chest and quadriceps, with help from the front delts, side delts, rear delts, abs and obliques. Squat, plank, and jump combination that spikes your heart rate and works the whole body. Beginners: 5–8 intervals of 20–30 seconds, with 30–60 seconds of rest.
How to do it
- Stand with feet at shoulder width.
- Squat down and place your hands on the floor in front of your feet.
- Kick your feet back to land in a push-up position, body braced.
- Bring your feet back toward your hands, then stand up while jumping with your arms overhead.
Muscles worked
MainSecondary
- Quadriceps
- Chest
- Shoulders
- Core
Common mistakes
- Keep your back braced in the plank: your hips should not sag.
- Land softly, knees slightly bent.
- If you're a beginner, step your feet back one at a time and skip the jump.
Variations & alternatives
FAQ
What muscles does the Burpee work?
Mainly the chest and quadriceps. It also works the front delts, side delts, rear delts, abs and obliques.
How do I fit it into a workout?
As intervals: 20–30 seconds of effort, 30–60 seconds of rest, 5–8 rounds. Add rounds before you lengthen the efforts.
Is the Burpee good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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