Burpees

Burpees: The King of Bodyweight Cardio

The burpee is considered the most complete and intense bodyweight exercise. It chains standing-floor-standing in one fluid movement, engaging every muscle while maximizing heart rate.

Muscles Targeted

Full body: quadriceps, glutes, chest, shoulders, triceps, core, calves.

Step-by-Step Execution

1. Standing start.
2. Squat down, hands on floor.
3. Jump feet back to plank.
4. Push-up (optional).
5. Jump feet back to hands.
6. Explosive jump with arms overhead.

Sets

3 x 10-15 or AMRAP in 1 minute.

Variations

• No push-up (easier).
• No jump (lower impact).
• Box jump burpee.
• Burpee pull-up (CrossFit).

Target Audience

Intermediate to advanced. Beginners use simplified variations.