Exercises / Burpee
Burpee GIF
Figure
Colour and background options arrive for this exercise in the next update.
Worked muscles
- QuadricepsMusculus quadriceps femoris
- GlutesMusculus gluteus maximus
- ChestMusculus pectoralis major
- TricepsMusculus triceps brachii
- Equipment
- No equipment
- Level
- intermediate
- Loop
- One repetition, 3.57 seconds
Get this animation
Part of the Legs and glutes pack: female and male figure, GIF, WebP and MP4 at 480 and 720 px, commercial license.
From the API
GET one exercise
curl https://api.exercisegif.com/v1/exercises/burpee \
-H "Authorization: Bearer $EXERCISEGIF_KEY"Returns the exercise with GIF, WebP and MP4 links for both figures. Docs
How to do a burpee
- Begin standing with feet shoulder-width apart and engage your core
- Drop down into a deep squat position and place both hands flat on the floor in front of you
- Jump or step both feet back simultaneously to assume a plank position with straight body alignment
- Perform one push-up by lowering chest to the floor and pressing back up
- Jump or step both feet forward back to the squat position under your torso
- Explosively jump straight up reaching both arms overhead, then land softly to complete one repetition
Form tips
- Maintain proper plank alignment during the push-up phase to protect your lower back
- Land softly on the balls of your feet when jumping back and forward to reduce joint impact
- Keep your core engaged throughout the entire movement sequence
- Modify by stepping instead of jumping or eliminating the push-up component if needed
- Focus on controlled movement quality over speed, especially when learning the exercise
