Burpee
Also known as: full body exercise, cardio burpee, plyometric burpee, strength and conditioning, HIIT exercise
How to do the Burpee
Setup: Stand tall with feet shoulder-width apart, arms at your sides.
Movement: Drop into a squat and place hands on the floor, jump feet back into a plank position, perform a push-up, then jump feet forward and explosively jump up, reaching arms overhead.
Standards:
- Chest touches floor during push-up
- Full extension in jump at the top
- Feet land under hips on return
Focus Points: Maintain a tight core, control each phase, and land softly during the jump.
Workouts with Burpee
For Time
Dirty ThirtyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderFor Time
Filthy FiftyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderFor Time
GlenFor timeClean and Jerk · Run · Rope Climb · Run · BurpeeFor Time
Lumberjack 20For timeDeadlift · Run · Kettlebell Swing · Run · Overhead Squat · Run · Burpee · Run · Chest-to-Bar Pull-Up · Run · Box Jump · Run · Dumbbell Squat Clean · RunFor Time
Ryan5 rounds for timeKipping Muscle-Up · Burpee · RunFor Time
The Seven7 rounds for timeStrict Handstand Push-Up · Thruster · Knees-to-Elbows · Deadlift · Burpee · Kettlebell Swing · Kipping Pull-UpSimilar exercises
All full body exercises →
iOS & Android · launching soon
Be first in line when vZali launches
Leave your email and we’ll send one message the day the app hits the App Store and Google Play. No spam, ever.