Burpee
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Cardio
- Typ
- Aerobic
The burpee is a full-body bodyweight cardio exercise that combines a squat, a plank, and an explosive jump into one continuous movement. It builds cardiovascular endurance, conditioning, and full-body explosiveness with no equipment, making it a staple in HIIT and circuit training.
Burpee: So führst du sie aus
- 1Stand tall with your feet about shoulder-width apart and your arms relaxed at your sides.
- 2Bend your knees and squat down, placing both hands flat on the floor just in front of your feet.
- 3Kick or step your feet straight back so you land in a high plank with your body in a straight line from head to heels.
- 4Optionally lower your chest to the floor for a push-up, then press back up to the plank position.
- 5Jump or step your feet back in toward your hands, landing in the low squat position again.
- 6Drive through your legs to jump explosively into the air, swinging your arms overhead.
- 7Land softly with bent knees to absorb the impact, then immediately flow into your next repetition.
Technik-Tipps
- Keep your core braced throughout, especially in the plank, so your hips don't sag or pike upward.
- Land every jump softly on the balls of your feet with bent knees to protect your knees and ankles.
- Set a steady, repeatable pace rather than sprinting the first few reps and stalling — burpees are about sustained output.
- Scale the movement to your level: step the feet back and in instead of jumping, or drop the push-up, to keep clean form as you fatigue.
Häufige Fehler
- Letting your hips sag or pike in the plank, which strains the lower back and breaks your straight-body position.
- Landing flat-footed or with locked knees on the jump, which sends impact straight into the joints and risks injury.
- Rushing into sloppy half-reps when tired, so the plank and jump shrink and the conditioning benefit drops.
- Holding your breath through the cycle instead of breathing rhythmically, which causes you to gas out far sooner.
Häufig gestellte Fragen
What muscles does the burpee work?
The burpee is a full-body conditioning movement that engages the whole body — legs and hips drive the squat and jump, the core stabilizes the plank, and the arms and chest support the push-up phase. Its main benefit is cardiovascular endurance and overall explosiveness rather than isolating one muscle.
Are burpees good for beginners?
Yes, with scaling. Beginners can step the feet back and in instead of jumping, skip the push-up, and stand up rather than jump at the top. As your conditioning improves, add the jump and push-up back in.
How many burpees should I do?
A common approach is 3–4 sets of 8–15 reps, or timed intervals such as 30 seconds of work and 30 seconds of rest. Prioritize clean, consistent form over a high count.
Do I need any equipment to do burpees?
No. The burpee uses only your body weight and a small patch of floor, which makes it ideal for home, travel, or circuit workouts.
Why are burpees so tiring?
Burpees move your whole body between standing and the floor and add an explosive jump, so they recruit large muscle groups and spike your heart rate quickly. That combination is exactly what makes them effective for conditioning.
