Burpee
Full body · Body weight
Target muscles
Rectus abdominisQuadricepsErector spinaeHamstringsAnterior deltoidPectoralis major sternal headGluteus maximusTriceps brachii
The Burpee is a full-body exercise that provides a high-intensity cardiovascular workout, strengthening the arms, chest, quads, glutes, hamstrings, and abs. It is suitable for individuals at all fitness levels who are looking to improve their strength, agility, and endurance. People may choose to incorporate Burpees into their workout routine as they are highly effective for burning calories, promoting weight loss, and enhancing overall physical fitness.
How to do it
- 1Quickly drop into a squat position and place your hands on the floor in front of you.
- 2Kick or step your feet back into a plank position, while keeping your arms extended.
- 3Immediately return your feet to the squat position.
- 4Stand up from the squat position and jump into the air while extending your arms overhead.
Tips
- Maintain Proper Form: The most common mistake people make when doing burpees is failing to maintain proper form. When you drop into the squat, your feet should be shoulder-width apart, your back straight, and your weight in your heels. As you kick back into the plank, make sure your hands are directly under your shoulders, your body is in a straight line from your head to your heels, and your core is engaged.
- Control Your Movements: Avoid the temptation to rush through the exercise. Each movement should be controlled and deliberate. This not only reduces the risk of injury, but also makes the exercise more effective as it ensures that all the targeted muscles are properly engaged.
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Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits