Burpee Cardio
The burpee cardio is a high-intensity full-body exercise that combines a squat, plank, push-up, and jump into one fluid movement. It elevates the heart rate rapidly and engages multiple muscle groups simultaneously, making it a highly effective cardiovascular and strength conditioning exercise.
How to do it
- Stand with your feet shoulder-width apart.
- Drop your hands to the floor and jump your feet back to a plank position.
- Perform a push-up, then jump your feet back toward your hands.
- Explosively jump up, extending your arms overhead at the top of the movement.
- Land softly and immediately transition into the next repetition.
- Repeat for the desired number of repetitions at a high intensity.
Form cues
- Keep your core tight when jumping back into a plank.
- Land softly on the balls of your feet to protect your joints.
- Keep your back flat during the push-up portion.
- Explode upward using your entire body for the final jump.
Breathing: Inhale as you drop to the floor and exhale forcefully as you push up and jump.
Common mistakes
- Sagging hips in the plank position, which puts unnecessary stress on your lower back.
- Landing heavily with straight knees, which increases impact stress on your joints.
- Rushing through the push-up and losing proper upper body form.
Muscles worked
Primary: cardiovascular system. Secondary: chest, abs, upper legs, shoulders.
Suggested sets & reps
Get fitter
4 sets x 12–15 reps, rest 45 seconds
Lose weight
3–4 sets x 10–15 reps, rest 60 seconds
Build muscle
3 sets x 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have wrist or lower back discomfort, ease off or choose a gentler option.
- If you feel sharp joint pain, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I skip the push-up if it is too hard?
Yes, beginners can start by stepping back into a plank without lowering into a push-up.
How often should I do burpee cardio?
2 to 3 times per week is plenty for cardiovascular conditioning, allowing time for adequate recovery.
What should I do if my wrists hurt?
Try holding onto a pair of lightweight dumbbells or perform them on an elevated surface to reduce wrist angle.