Burpee

A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.

Core Bodyweight Strength

Step by step

1. Stand tall with feet shoulder-width apart, arms relaxed at your sides, and core braced.
2. Drop into a low squat and place your hands on the floor just in front of your feet.
3. Kick or step both feet back so you land in a high plank position with arms straight.
4. Lower your chest to the floor in a controlled push-up, then press back up to the high plank.
5. Jump or step both feet back up under your hips into the squat position.
6. Explode upward into a jump with arms reaching overhead, land softly, and reset for the next rep.

Muscles and equipment

Target muscle

Abs

Secondary muscles

Quads

Equipment

Bodyweight

Type

Strength

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