Library
Intermediate
cardio
Burpee
High-intensity full-body conditioner combining squat, plank, and jump.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Chestsecondary
45%Coresecondary
45%Legssecondary
45%Full Bodyprimary
100%Cardioprimary
100%Full BodyCardioChestLegsCore
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Drop hands to floor, jump feet back to a plank.
02
Position 2
Optional: perform a push-up.
03
Position 3
Jump feet forward, then explode into a vertical jump.
04
Position 4
Land soft and immediately flow into the next rep.
Coach cues
- · Step back instead of jumping to reduce impact.
- · Keep a steady cadence.