Bodyweight Training

Burpees exercise

A high-intensity, full-body movement that builds strength, endurance, and explosiveness. Burpees combine a squat, jump, and push-up, making them ideal for cardio conditioning and functional fitness.

Burpees exercise demonstration

How to perform Burpees

  1. Stand tall with your feet shoulder-width apart and arms at your sides.
  2. Drop into a squat position and place your hands on the floor in front of you.
  3. Kick your feet back to a push-up position and lower your chest to the ground.
  4. Push back up to the top of the push-up and quickly jump your feet forward to return to a squat position.
  5. Explosively jump straight up, reaching your arms overhead.
  6. Land softly and immediately begin the next rep.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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