Burpee
Complete guide to Burpee. Learn proper form, technique, and execution. Targets Quads, Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform Burpee
Stand tall with your feet shoulder-width apart.
Engage your abs and take a breath.
Drop your hands to the floor and jump your feet back into a push-up position.
Perform a push-up, then jump your feet back toward your hands.
Explosively jump upward, reaching your arms overhead and exhale.
Land softly and immediately begin the next repetition.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |