Full body exercise
Burpee
Full-body exercise that combines a squat, a plank and a jump; the push-up is an optional variation.
- Primary muscleFull body
- Also worksCardio
- EquipmentBodyweight
- TypeCompound
- MovementFull body
- LevelIntermediate
- Full body
- Cardio
- Bodyweight
How to do the Burpee
4 steps, in the order you do them.
- Stand with your feet hip-width apart, squat down, and place your hands on the floor.
- Move your feet back into a plank. If you're doing the push-up variation, lower your chest and push back up.
- Bring your feet toward your hands with a jump or a controlled step.
- Jump up, extending your arms, and get ready for the next rep.
Muscles worked
Alternatives to the Burpee
They work the whole body with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 8–12
- Rest0:45
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Metabolic circuit 3 days | Beginner and intermediate | 3 × 8–12 | 0:45 |
Rest between sets, in minutes.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Burpee
See all routines →More full body exercises
Alternating Battle RopeFull body · Other
Bear CrawlFull body · Bodyweight
Burpee Broad JumpFull body · Bodyweight
Wall BallFull body · Other
Frequently asked questions
What muscles does the Burpee work?
The Burpee works mainly the whole body. It also works the cardiovascular system and the quads.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 12 reps with 45 seconds of rest.
Which routines include the Burpee?
It appears in 1 of the 36 Mobbe routines, such as Metabolic circuit 3 days.