Burpee
Reps10 times
Calories burned103 kcal
LevelBeginner
Changing duration and load is available in our application
An exercise that combines squats, push-ups and vertical jumps. Burpee is a highly effective cardio exercise that requires no equipment and can be done almost anywhere. When performing the exercise, the main muscle groups of the whole body are involved. The basic version of burpee consists of six movements. Start in a standing position, then: Squat down. With a sharp movement, throw your legs back and take a position for push-ups from the floor. The hands should be placed slightly wider than the shoulders. Get down to the bottom position to the floor. Then, with the force of the chest, squeeze the body into straight arms to the starting position. With a sharp movement, pull your legs back and take a squatting position. Jump straight up.
How to perform the exercise
10 times
103 kcal
Control your movement and do not rush.
01
Squat
From a standing position, squat down.
02
Plank
Kick your legs back sharply into a push-up position with your hands slightly wider than your shoulders.
03
Push-up
Lower yourself to the floor, then push back up on straight arms using your chest.
04
Return
Sharply pull your legs back in and return to a squat.
05
Jump
Jump straight up and land softly.
Variants
Beginner
Perform without the jump and with your knees down to learn the sequence.
Middle
Perform the full cycle with the jump at a moderate tempo.
Professional
Add repetitions or work for time.
Which muscles are working
All major muscle groups
Benefits of the exercise
Strength
Works the main muscle groups of the whole body.
Balance
Develops coordination of the movement sequence.
Simply
Needs no equipment or space.
Contraindications
Acute pain in the knees, back or wrists.
Recent injuries to the legs, shoulder or spine.
Medical restriction on cardio and jumping loads.
Recommendations
Tempo
Start slowly and keep your breathing even.
Landing
Land softly, bending your knees.
Wrists
Watch your hand position in the plank to avoid overloading your wrists.
