Jack Burpee
Description
The jack burpee combines the elements of a burpee with a jumping jack at the top, creating a brutal full-body cardio exercise. Each rep includes a squat down, plank kick-back, push-up, jump back to standing, and a jumping jack finish. It is one of the most demanding bodyweight cardio exercises possible.
Muscle Group
Equipment Required
Jack Burpee Instructions
- Stand tall with feet hip-width apart. Arms at your sides.
- Squat down and place your hands on the floor in front of you.
- Kick both feet back to land in a high plank position.
- Lower your chest to the floor (push-up).
- Press up to plank, then jump your feet forward to a squat position.
- Stand up explosively and immediately perform a jumping jack — jumping feet wide while raising arms overhead.
- Land back to the starting position with feet together. That is one rep.
- Continue immediately into the next rep. Aim for 5 to 15 reps per set.
Jack Burpee Form & Visual
Jack Burpee Benefits
- Elite full-body cardio demand
- Combines strength and plyometrics
- Burns calories at a very high rate
- No equipment needed
- Time-efficient HIIT exercise
- Builds mental toughness
Jack Burpee Muscles Worked
- Quadriceps and glutes
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Calves
- Core (entire trunk)
Jack Burpee Variations & Alternatives
- Standard Burpee
- Jumping Jack
- Plyo Jacks
- Burpee Box Jump
- Burpee Pull-Up
- Half Burpee (no push-up)
