Burpee

Technique

Stand, then drop your hands to the floor and jump your feet back to a push-up position. Perform a push-up, then jump your feet back toward your hands. Explosively jump upward and clap your hands overhead. Land softly and move into the next rep.

Steps

1. Stand tall with your feet about hip-width apart
2. Bend down and place your hands firmly on the floor
3. Jump both feet back into a braced push-up position
4. Lower your chest and complete a controlled push-up
5. Jump both feet forward toward your hands
6. Drive upward, clap overhead, and land softly

Common mistakes

• Allowing the hips to sag in the push-up position
• Flaring the elbows excessively during the push-up
• Landing stiff-legged after the jump
• Jumping the feet forward without securing full-foot contact

Variations

• Step-back burpee
• Burpee without a push-up
• Box burpee
• Dumbbell burpee

FAQ