Burpee start positionBurpee mid positionBurpee top positionBurpee mid position
Primary target:
Legs (Quadriceps)
Secondary target:
Stomach (Abdominals), Legs (Hamstrings)
Equipment required:
How many reps should I do?
What weight should I use?


To perform the Burpee safely, please follow these steps:
  1. Start in the press up position with your hands on the floor at shoulder width and your legs fully extended behind you
  2. Explosively drive your knees towards your chest bringing your feet under your hips
  3. Keeping your feet in position and flat on the floor, bring yourself to a standing position
  4. Lower your body back down so your hands are once again on the floor, shoulder width apart with your feet under your hips
  5. Keeping your hands on the floor, jump both feet backwards so your legs are once again fully extended