How to do it
- From standing, drop into a squat and place your hands on the floor.
- Kick the feet back into a plank and perform a push-up.
- Jump the feet back under you and explode up into a jump.
Cues that matter
- Keep the body rigid during the plank portion.
- Pace yourself — this one buries you quickly.
Common mistakes
- Letting the hips sag when the feet kick back.
- Skipping the push-up as fatigue builds.
Muscles worked
Primary
- Full Body
- Conditioning
Also works
- Chest
- Quads
- Core
- Shoulders
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Burpee in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the full body with different equipment — for a day the bodyweight is taken, or a gym that does not have one.