Burpee
General guidance. This page has not been reviewed by a qualified professional yet.
Burpee. For mountain climbers alternate drawing knees under your torso. For burpees step into a plank, bring feet back under you and stand; add a jump only with good control.
How to do this exercise: BurpeeSetup · movement · load
- Set your position
Place palms on the floor below shoulders. Start slowly and step rather than jump.
- Make the movement
For mountain climbers alternate drawing knees under your torso. For burpees step into a plank, bring feet back under you and stand; add a jump only with good control.
- Breathe and control the pace
Start easy and increase gradually. Learn a smooth movement before adding speed or resistance.
Do not sag at the lower back or sacrifice position for speed.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Conditioning
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- No external load
Main muscles
Cardiovascular system, Quadriceps, Chest
Supporting muscles
Triceps, Abs, Glutes
Equipment
No equipment needed
Load values are only comparable on the same exercise and equipment.
How to do it
- Place palms on the floor below shoulders. Start slowly and step rather than jump.
- For mountain climbers alternate drawing knees under your torso. For burpees step into a plank, bring feet back under you and stand; add a jump only with good control.
Common mistakes
- Do not sag at the lower back or sacrifice position for speed.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.