What Is This Exercise?
🔥 Push-Up Burpees – this is Burpees a variation intended for full body muscles. The exercise is classified as Training Methods category. Suitable for intermediate level athletes.
Primary Goal: Cardio, endurance, full-body strength.
Muscle Group
full body
Level
Intermediate
Compound Exercise
Burpees
Goal
Cardio, endurance, full-body strength
📋 Step-by-Step
- 1. Stand up straight. \n
- 2. Quickly squat down and place your hands on the ground. \n
- 3. Jump back into a plank position. \n
- 4. Perform a full push-up. \n
- 5. Jump back into a squat. Jump up. \n
⚠️ Most Common Mistakes
- Push-up too shallow. \n
- Rounded back in the plank. \n
- Slow tempo. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Pectoralis major | ★★★★★ | Push-Up |
| Triceps | ★★★★★ | Push-Up |
| Quadriceps | ★★★★ | Jump |
| Core | ★★★★★ | Plank Position |
| Heart | ★★★★★ | Cardio |
🔄 How Does It Differ From the Basic Version?
Adding a push-up makes the burpee not only a cardio but also a strength exercise. The basic burpee without a push-up is easier and faster, but the chest and triceps work less.
🔢 Sets and Reps
Burpee — an intense full-body exercise, usually counted in repetitions or time:
- For strength endurance: 3–5 sets × 8–12 reps with rest between sets.
- For intervals: 20–30 sec. work, 30–40 sec. rest, 5–8 rounds.
- For Beginners: fewer reps, slower tempo, push-up can be replaced with an incline push-up on a bench.
🛡️ Safety
- Wrists directly under shoulders in the push-up position.
- Back straight — do not bend at the hips upward or downward.
- Land softly, absorb the impact through your knees.
- Not suitable with wrist or shoulder pain — then perform the push-up with your hands on an elevated surface.
🙋 Frequently Asked Questions
Do Burpees Burn a Lot of Calories? It is an intense stimulus that raises the heart rate — it requires a lot of energy, but calorie expenditure depends on the overall workload and body weight.
Is It Suitable for Beginners? An easier version is possible — without the jump and with an incline push-up from a bench.
When to Do It? As part of cardio or intervals, separately from heavy strength training.