HIIT & Combat
Burpees: The Ultimate Full-Body Burner
Quick Answer: Burpees are a full-body HIIT exercise combining a squat, push-up, and jump. They're one of the most effective exercises for burning calories and building total body conditioning.
Difficulty
Intermediate
Calories/Min
10-15
Equipment
None
Muscles
Full Body, Chest
Move
Your daily movement app
Master the Burpee: Full-Body HIIT Technique
1
Stand with feet shoulder-width apart
2
Squat down and place hands on floor
3
Jump feet back to plank position
4
Perform a push-up
5
Jump feet forward and explode up with arms overhead
Exercise Form
1
2
Benefits of Burpees
- ✓Burns maximum calories in minimum time
- ✓Builds total body conditioning
- ✓Improves cardiovascular fitness
- ✓No equipment needed
- ✓Can be done anywhere
Pro Tips
- 💡Pace yourself—burpees are intense
- 💡Modify by stepping instead of jumping
- 💡Focus on form over speed at first
- 💡Track your burpee workouts in Move
Common Mistakes to Avoid
✗Letting hips sag in plank
✗Skipping the push-up
✗Not fully extending at the top
✗Going too fast with bad form
Burpees Variations
Half burpees (no push-up)
Box jump burpees
Single-leg burpees
Burpee pull-ups
Track Your Burpees with Move
Get personalized workout plans, AI coaching, and earn real rewards for every workout. Download Move and start building your burpees routine today.