Burpee

What you'll gain

• Trains full-body strength and conditioning in a single movement.

• Spikes the heart rate fast for efficient cardio work.

• Builds explosive power, pressing strength, and core endurance at once.

Step-by-Step Instructions

1. 1

   Stand tall with feet shoulder-width apart, arms relaxed at your sides, and core braced.

2. 2

   Drop into a low squat and place your hands on the floor just in front of your feet.

3. 3

   Kick or step both feet back so you land in a high plank position with arms straight.

4. 4

   Lower your chest to the floor in a controlled push-up, then press back up to the high plank.

5. 5

   Jump or step both feet back up under your hips into the squat position.

6. 6

   Explode upward into a jump with arms reaching overhead, land softly, and reset for the next rep.

Common Mistakes

• Skipping the push-up at the bottom and turning the burpee into a squat-thrust-jump instead.

• Sagging the hips in the plank position, which strains the lower back over volume.

• Landing the jump with stiff legs instead of absorbing softly into a quarter squat.

• Going so fast that form collapses — turns a conditioning lift into a sloppy injury risk.

About This Exercise

The burpee is the most efficient full-body conditioning exercise ever programmed. In one rep, it chains a squat, a push-up, and a jump — training the chest, quads, core, and cardiovascular system in a single explosive sequence. It needs no equipment, scales endlessly, and gasses anyone in under a minute. For app builders, the burpee is non-negotiable inventory in any HIIT, CrossFit, conditioning, or hybrid training library. It is also the most-searched bodyweight exercise on the internet, which makes the clip a strong organic-traffic asset for content and SEO pages. Ship it in your core library and it will live across dozens of workout templates and finisher modules.

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