Burpee
How to do it
Starting position
- Stand with your feet shoulder-width apart.
- Keep your arms comfortably at your sides.
Movement
- Squat down and place your palms on the floor.
- Jump both feet back into a high plank.
- Pull your feet toward your hands, stand up, and jump lightly.
Breathing
Inhale as you squat down and exhale as you jump up.
Trainer tips
- Jump and fully extend your body
- Maintain a steady rhythm
Cautions
- During the plank, do not raise or drop your hips.
- Bend your knees slightly upon landing to absorb the impact.
- Letting the lower back sag in the plank position
- Shortening the range of motion to chase speed
Exercise info
| Primary muscles |  Quads Chest |
|---|---|
| Secondary muscles | Front delts · Triceps · Abs · Calves |
| Equipment |  Bodyweight |
| Movement pattern | Conditioning |
| Rep range | 10–20 reps |
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Representative exercise: Burpee
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.