Muscles Worked
Primary
Full Body
Secondary
Chest
Shoulders
Core
Quads
Glutes
Highlighted muscles
How To Perform
- 1 Stand upright. Drop hands to floor, jump or step feet back to push-up position.
- 2 Perform a push-up.
- 3 Jump or step feet back to hands.
- 4 Stand and jump, clapping hands overhead.
Form Cues
- ✓ Maintain form on the push-up portion.
- ✓ Land softly on the jump to protect joints.
Common Mistakes
- ✗ Skipping the push-up.
- ✗ Landing hard on the jump.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Burpee, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Burpee should I do?
3–5 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for full body. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Burpee target?
Burpee primarily targets the Full Body. Secondary muscles include Chest, Shoulders, Core, Quads, Glutes.
Is Burpee good for beginners?
Burpee is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Burpee, 60–90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.