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Burpee with Push-up

Exercise Profile

Body PartCardio
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Burpee with Push-up

The Burpee with Push-up is a dynamic, full-body exercise that combines strength training and aerobic conditioning. It's ideal for anyone looking to increase their cardiovascular fitness, build muscle strength, and improve their coordination and balance. This exercise is particularly beneficial for those who want a high-intensity workout that targets multiple muscle groups, promotes fat burning, and enhances overall fitness in a short period of time.

Performing the: A Step-by-Step Tutorial Burpee with Push-up

  • Jump your feet back into a plank position while keeping your body straight from head to heels, then lower your chest to the floor to perform a push-up.
  • Push up from the ground to return to the plank position.
  • Jump your feet back in towards your hands, returning to the squat position.
  • Stand up and jump into the air with your arms extended overhead, then return to the starting position to complete one rep. Repeat the sequence for the desired number of reps.

Tips for Performing Burpee with Push-up

  • Warm Up: Before starting the exercise, it's crucial to warm up properly. This can help prevent injuries and allow you to perform the exercise more effectively. A good warm-up could include jogging in place, jumping jacks, or any other activity that gets your heart rate up.
  • Pace Yourself: One common mistake is trying to perform the exercise too quickly. While burpees are a high-intensity exercise, it's important to maintain a steady pace

Burpee with Push-up FAQs

Can beginners do the Burpee with Push-up?

Yes, beginners can do the Burpee with Push-up exercise, but it can be challenging as it involves multiple movements and uses multiple muscle groups. It's important to start slow and focus on form over speed or number of repetitions. Beginners can also modify the exercise by doing the push-up on their knees or by stepping back into the plank position instead of jumping. Always remember to listen to your body and stop if you feel any pain.

What are common variations of the Burpee with Push-up?

  • Burpee with Spiderman Push-up: In this version, as you descend into the push-up phase, you bring one knee to the side aiming at the elbow, alternating sides with each repetition.
  • Tuck Jump Burpee with Push-up: Instead of jumping straight up as in the traditional burpee, you bring the knees into a tuck at the peak of the jump.
  • Burpee with Diamond Push-up: In this variation, you perform a diamond push-up (hands close together, forming a diamond shape) instead of a regular push-up.
  • 180 Degree Burpee with Push-up: This involves performing a half turn jump after each burpee, alternating the direction of the turn after each repetition.

What are good complementing exercises for the Burpee with Push-up?

  • Squat Jumps: Squat jumps are a perfect complement to Burpee with Push-ups because they target similar muscle groups, including the legs and core, while also incorporating a plyometric element that increases your heart rate, much like the explosive movement in a burpee.
  • Plank Jacks: Plank jacks, like Burpees with Push-ups, require stability and strength from your core and upper body. The jumping jack motion also provides an additional cardiovascular challenge, similar to the explosive movement found in a burpee.

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