Classic Burpee

Introduction

The classic burpee is widely considered the king of HIIT exercises. This full-body movement simultaneously engages all major muscle chains while rapidly elevating heart rate. Invented by Royal Huddleston Burpee in the 1930s as a fitness test, it has become an indispensable staple of high-intensity training and cross-training.

Muscles Worked

The burpee is a truly full-body exercise. The quadriceps and glutes work during the squat and jump phases. The pectorals, anterior deltoids, and triceps engage during the push-up. The core (abdominals, obliques, transverse) stabilizes throughout the movement. The calves contribute to the jump phase, and the hip flexors during the plank transition.

Step-by-Step Execution

1. Starting position: Stand with feet shoulder-width apart, arms at your sides.
2. Descent: Bend knees and hips to place hands on the floor in front of your feet, maintaining a neutral spine.
3. Plank transition: Jump or step feet back to a high plank position, body aligned from head to heels.
4. Push-up: Perform a full push-up, lowering chest to the floor, then push back to plank.
5. Return: Jump or step feet toward hands to return to a crouched position.
6. Jump: Explode upward into a vertical jump, arms extended overhead. Land softly by bending the knees.

Recommended HIIT Protocol

The burpee is perfect for the Tabata protocol: 20 seconds of maximum effort followed by 10 seconds rest, repeated 8 times for a total of 4 minutes. Aim for 6 to 8 burpees per 20-second interval. You can also integrate it into AMRAP (12 minutes) or EMOM (5 burpees per minute for 10 minutes).

Safety and Common Mistakes

• Avoid arching the back in plank position: keep your abdominals engaged.
• Soft landing: Bend your knees when landing from the jump to protect joints.
• Breathing: Exhale during the push-up and jump, inhale during the descent.
• Don't sacrifice form for speed: Slow down if technique deteriorates.

Variations

• No push-up burpee (Speed Burpee): For more speed and cardio volume.
• Burpee with tuck jump: Replace the vertical jump with a knees-to-chest jump.
• Lateral burpee: Add a lateral jump over an obstacle.
• Dumbbell burpee (Man Maker): Advanced version with rows and press.

Target Audience

The classic burpee suits intermediate to advanced practitioners. Beginners can start with the no-push-up version or by stepping feet instead of jumping. The exercise is particularly effective for weight loss, cardiovascular conditioning, and developing overall explosiveness.