The burpee combines several movement patterns into one continuous, demanding sequence, genuinely raising the heart rate quickly while training strength and coordination across the whole body. This is one of the most demanding exercises in this library and includes a jump — you should already be comfortable with the standard push-up and the jump squat before attempting this.
Plyometric (jumping) and high-exertion exercises place genuinely greater demand on the joints and cardiovascular system than gentler movements, and are not appropriate for everyone. This exercise does not treat any medical condition.
Keep breathing steadily throughout — many people find it comfortable to exhale on the jump and inhale on the way down into the squat.
Sets
2-3 sets
Reps
5-10 repetitions
Duration
Under 15 minutes
Rest
60-90 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Remove the push-up, remove the jump (stepping instead of jumping), or perform the movement more slowly overall.
Increase repetitions, increase pace within a genuinely controlled range, or add a tuck jump.
Primary Muscles
Quadriceps, Pectorals, Core
Secondary Muscles
Gluteals, Shoulders, Triceps
Movement Pattern
plyometric
This is a genuinely high-impact, high-exertion exercise. Do not attempt this without first being comfortable with the standard push-up and the jump squat individually. Land on a surface with adequate grip. Stop immediately if pain, joint instability, dizziness, chest symptoms, or unusual breathlessness occurs. If you are pregnant, have osteoporosis or a history of fragility fracture, have a joint replacement, or have been advised to avoid vigorous or high-impact exercise, discuss whether this exercise is appropriate for you with your doctor first.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner, or should I build up to it first?
This is classified as advanced. Build comfort and control with the regression and any prerequisite movements first, rather than starting here.
References