Bodyweight

Burpee

Burpees are a full-body workout that boosts strength, endurance, and coordination. This high-intensity exercise involves a squat, push-up, and jump, targeting the chest, legs, core, and other muscles. Great for improving cardiovascular fitness and burning calories.
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Burpee instructions
Step-by-step instructions
1
Stand straight and maintain a shoulder-width distance between your feet.
2
Bend your knees and lower your hands to the floor immediately in front of you.
3
Kick your feet back to land in a push-up position, keep your hands firmly planted on the ground.
4
Jump your feet to your hands, returning to a low squatting position.
5
From the squat position, jump straight into the air and extend your arms overhead. Land softly and repeat the movement.
Stand straight and maintain a shoulder-width distance between your feet.
Bend your knees and lower your hands to the floor immediately in front of you.
Kick your feet back to land in a push-up position, keep your hands firmly planted on the ground.
Jump your feet to your hands, returning to a low squatting position.
From the squat position, jump straight into the air and extend your arms overhead. Land softly and repeat the movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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