buffroBurpee
Cardio · Bodyweight · Beginner
How to do it
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- Kick your feet back into a push-up position.
- Perform a push-up, keeping your body in a straight line.
- Jump your feet back into the squat position.
- Jump up explosively, reaching your arms overhead.
- Land softly and immediately lower back into a squat position to begin the next repetition.
Muscles worked
Primary: Cardio
Secondary: Quadriceps, Hamstrings, Calves, Shoulders, Chest
Sets and reps
Technique: 2-3 sets of 8-12 reps
Use an easy load and stop well before failure while you learn the movement.
Muscle: 3-4 sets of 10-15 reps
Finish most sets with 1-3 good reps still available.
Strength: 3-4 sets of 6-10 reps
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your cardio.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Burpee FAQ
What muscles does the Burpee work?
The primary target is cardio. It also involves quadriceps, hamstrings, calves, shoulders, chest while you keep the movement controlled.
How many sets and reps should I do for the Burpee?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.