Burpee With Push-up
Description
The burpee with push-up is the standard CrossFit burpee — a full-body conditioning exercise that combines a squat, plank, push-up, and jump into a single rep. The added push-up makes it more demanding than a basic burpee. It hits the chest, legs, and cardiovascular system simultaneously.
Muscle Group
Equipment Required
Burpee With Push-up Instructions
- Stand tall with feet shoulder-width apart.
- Squat down and place your hands on the floor in front of you.
- Jump or step both feet back into a high-plank position.
- Lower your chest to the floor in a strict push-up. Then press back up to plank.
- Jump or step your feet forward to a squat position.
- Explode upward into a vertical jump, reaching arms overhead.
- Land softly. Immediately drop into the next rep.
- Continue for time (30 seconds to several minutes) or reps. Pace yourself.
Burpee With Push-up Form & Visual
Burpee With Push-up Benefits
- Full-body conditioning in one movement
- Combines pressing, squatting, and jumping
- Excellent cardiovascular conditioning
- Builds work capacity and mental toughness
- No equipment needed
- Time-efficient HIIT exercise
Burpee With Push-up Muscles Worked
- Pectoralis major (push-up)
- Quadriceps and glutes (squat, jump)
- Triceps brachii (push-up)
- Anterior deltoid
- Core (entire trunk)
- Hip flexors
Burpee With Push-up Variations & Alternatives
- Burpee (no push-up)
- Burpee Twist
- Dumbbell Burpee
- Burpee Pull-Up (with bar overhead)
- Burpee Box Jump
- Half Burpee (no push-up, no jump)
