Burpee With Push-up

Burpee With Push Up


This exercise involves starting in a standing position, dropping down to a plank position, performing a push-up, jumping back up to a standing position, and finishing with a jump. It is a full-body exercise that targets multiple muscle groups and can be modified for different fitness levels.

Muscle Group

Equipment Required

Burpee With Push-up Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Squat down and place your hands on the ground in front of you.
  3. Jump your feet back into a plank position.
  4. Perform a push-up by lowering your body to the ground and then pushing back up.
  5. Jump your feet back up to your hands.
  6. Stand up and jump into the air, reaching your arms overhead.
  7. Repeat for desired number of reps.

Burpee With Push-up Form & Visual

Burpee With Push Up

Burpee With Push-up Benefits

  • Targets glutes and hamstrings
  • Improves balance and stability
  • Increases hip mobility
  • Can be modified for different fitness levels
  • Can be done with minimal equipment

Burpee With Push-up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (deltoids)
  • Triceps
  • Back muscles (latissimus dorsi and erector spinae)
  • Abdominal muscles (rectus abdominis and obliques)
  • Glutes (gluteus maximus, medius, and minimus)
  • Quadriceps
  • Hamstrings
  • Calves (gastrocnemius and soleus)

Burpee With Push-up Variations & Alternatives

  • Burpee with push-up and jump
  • Burpee with push-up and knee tuck
  • Burpee with push-up and mountain climber
  • Burpee with push-up and plank jack
  • Burpee with push-up and dumbbell row