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
Stand tall with feet shoulder-width apart, arms relaxed at your sides, and core braced.
- 2
Drop into a low squat and place your hands on the floor just in front of your feet.
- 3
Kick or step both feet back so you land in a high plank position with arms straight.
- 4
Lower your chest to the floor in a controlled push-up, then press back up to the high plank.
- 5
Jump or step both feet back up under your hips into the squat position.
- 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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Burpee
A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.
Specifications
Built for
- HIIT and conditioning workout flows in fitness apps
- CrossFit and hybrid training program assets
- Bodyweight finisher modules for coaching platforms
- High-engagement content for social fitness creators
Muscles Worked
Details
License Includes
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Abdominals Stretch Variation One
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Abdominals Stretch Variation Three
$4.99An ab stretch that combines extension and rotation to release both the rectus abdominis and the obliques.
Abdominals Stretch Variation Two
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Bodyweight Deadlift
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