All Exercises
Plyometric · Compound
Burpee
Targets Quads, Chest, Core with an optimal working range of 10–20 reps.
Primary Muscles
Quads, Chest, Core
Typical Rep Range
10–20 reps
Full Body
Equipment Tier
Bodyweight Only
Bodyweight
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Burpee:
- 1 Drop hands to floor, kick feet back to plank, lower chest
- 2 Press up, snap feet under hips, and jump upward
- 3 Maintain fluid rhythm with braced core throughout
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Sagging lower back during the pushup/plank
- ✕ Landing stiffly on heels
Substitutions & Variations
Similar Exercises to Burpee
Plyometric Bodyweight Only
Jump Squat
Quads, Glutes · 8–15 reps
View form cues
Plyometric Full Gym Access
Battle Ropes
Front Delt, Core · 20–40 reps
View form cues
Plyometric Dumbbells & Bands
Box Jump
Quads, Glutes · 5–10 reps
View form cues
Squat Bodyweight Only
Bodyweight Squat
Quads, Glutes · 15–30 reps
View form cues
Horizontal Push Bodyweight Only
Diamond Push-Up
Triceps, Chest · 8–20 reps
View form cues
Squat Bodyweight Only
Pistol Squat
Quads, Glutes · 3–8 reps
View form cues