Exercise · cardio / conditioning
Burpee
Burpee is an advanced cardio / conditioning movement that trains full_body, heart, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 6–15 reps, tempo fast.
The most common mistake is rounding the back and collapsing the chest to the floor. If no equipment or the movement itself doesn't suit you, Jumping jacks or Mountain climber or Skipping rope or Shadow boxing cover the same pattern. It's usually held back for knee, back, wrist, shoulder, hypertension, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Squat, hands down, jump feet back to a plank | बैठो, हाथ ज़मीन पर, पैर पीछे प्लैंक में |
| 2 | Optional push-up, jump feet in, stand and jump | चाहो तो पुश-अप, पैर आगे, खड़े होकर कूदो |
| 3 | Keep the back flat; step instead of jump to scale | पीठ सीधी रखो, आसान करने के लिए कूदने की जगह कदम |
Equipment & who it fits
Needs no equipment, rated advanced, held back for knee, back, wrist, shoulder, hypertension, pregnancy issues. Search "burpee proper form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Burpee work?
- Burpee primarily trains full_body, heart, using a cardio / conditioning pattern with no equipment.
- What's the most common mistake with Burpee?
- Rounding the back and collapsing the chest to the floor
- What can I do instead of Burpee?
- The closest substitutes in this database are jumping jacks, mountain climber, skipping rope, shadow boxing, which train the same pattern with different equipment.