Burpee with Push-up
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Cardio
- Tipo
- Aerobic
The burpee with push-up is a full-body bodyweight conditioning exercise that drives your heart rate up while engaging the legs, chest, shoulders, and core in one continuous movement. It combines a squat, a push-up, and an explosive jump, making it a staple of high-intensity interval and metabolic conditioning workouts. Because it needs no equipment, it's an efficient way to build cardiovascular endurance and total-body work capacity anywhere.
Cómo hacer el Burpee with Push-up
- 1Stand tall with your feet about shoulder-width apart and your arms at your sides.
- 2Bend your knees and place your hands on the floor just outside your feet, keeping your back flat.
- 3Jump or step both feet back to land in a high plank with your body in a straight line from head to heels.
- 4Lower your chest toward the floor by bending your elbows, keeping them tucked at roughly a 45° angle, then press back up to the plank.
- 5Jump or step both feet back up toward your hands, returning to the bottom of the squat.
- 6Drive through your feet and jump straight up, reaching your arms overhead and landing softly with bent knees.
- 7Reset to the starting position and repeat for your target reps or time.
Consejos de técnica
- Brace your core throughout so your hips don't sag or pike during the push-up and plank phases.
- Land softly from the jump with bent knees to absorb impact and protect your ankles and knees.
- Control your breathing — exhale on the push-up press and the jump, inhale on the way down — to sustain a steady pace.
- Scale by stepping the feet back and skipping the jump, or drop to your knees for the push-up, until you can keep clean form under fatigue.
Errores comunes
- Letting the hips pike up or sag during the push-up, which removes core tension and shifts load away from the chest and shoulders.
- Skipping the full chest-to-floor range on the push-up, which shortchanges the upper-body work the movement is meant to deliver.
- Landing stiff-legged from the jump, which sends impact straight into the knees and ankles instead of absorbing it.
- Rushing reps with rounded form as you fatigue, which raises injury risk and reduces the conditioning benefit of clean, full repetitions.
Preguntas frecuentes
What muscles does the burpee with push-up work?
It's a full-body conditioning movement: the squat and jump work your legs, the push-up works your chest, shoulders, and triceps, and your core stays braced throughout. Its main benefit is cardiovascular and full-body endurance rather than building one specific muscle.
Is the burpee with push-up good for beginners?
Yes, with scaling. Beginners can step the feet back instead of jumping, perform the push-up from the knees, and skip the overhead jump until they build the strength and conditioning to chain the full movement together.
How many burpees with push-ups should I do?
For conditioning, work in intervals — for example 3 to 5 rounds of 30 to 45 seconds of work, or sets of 8 to 15 reps with short rest. Prioritize clean form over a high count and adjust the volume to your fitness level.
What's a good alternative to the burpee with push-up?
A standard burpee without the push-up is an easier scaling option, while mountain climbers and squat thrusts offer similar bodyweight cardio with less impact. All are full-body conditioning movements that need no equipment.
