Burpee

About This Exercise

A full-body bodyweight conditioning movement combining a squat-thrust, push-up, and jump. Used as a conditioning finisher in calisthenics work because it loads the entire body across multiple planes in one rep. Distinct from Mountain Climbers (no jump, no push-up phase, sustained-tempo plank-position drill) and from Squat Jumps (no upper body component).

1Setup

Stand with feet shoulder-width apart, arms at the sides. Floor space clear in front. No equipment needed.

2Execution

Squat down and place the hands on the floor in front of the feet. Jump (or step) the feet back into a high-plank position. Perform one push-up — chest to floor, then press back up. Jump (or step) the feet back forward to the squat position. Drive up explosively into a vertical jump, arms overhead. Land softly with knees soft, immediately drop into the next rep.

Pro Tips

• The push-up is part of the rep — do not skip it; if a full push-up is too hard, drop the knees
• Land softly on the jump — knees soft, midfoot first; do not crash on the heels
• For lower load: step the feet back/forward instead of jumping; remove the vertical jump entirely (substitute a quick stand)
• Pace yourself — burpees gas the cardiovascular system fast; stick to the prescribed rest intervals