Calisthenics
Quads
Glutes
Beginner
Back to exercises
HIIT
Burpees
The classic full-body conditioning move: a squat, plank, push-up and jump chained into one explosive rep. Few exercises raise your heart rate faster with zero equipment.
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Suggested use
Sets
4
Time
30s
Rest
30s
HIIT
Intermediate
Cardio
Endurance
Power
Jump
Muscles worked
Primary
Full body
Cardiovascular system
Secondary
Quads
Glutes
Chest
Abs (rectus abdominis)
Front delts
Equipment
No equipment needed - just your body.
How to do it
- Stand tall with feet shoulder-width apart and arms at your sides.
- Squat down and place both hands on the floor just inside your feet.
- Jump or step your feet back into a strong plank position.
- Lower your chest to the floor for a push-up, then press back up.
- Jump or step your feet back toward your hands.
- Drive through your legs and jump straight up, reaching overhead.
- Land softly with bent knees and flow straight into the next rep.
Common mistakes
- Letting the hips sag in the plank, which strains the lower back.
- Landing stiff-legged instead of absorbing the jump with bent knees.
- Rushing the push-up and letting the chest flop to the floor.
- Holding your breath as fatigue builds.
Safety first
- Step your feet back and forward instead of jumping if the impact feels harsh.
- Keep a clear, non-slip space around you.
- Slow the pace or drop the push-up before your form breaks down.
Who should avoid or modify
- Known heart condition or uncontrolled high blood pressure — consult a licensed clinician before high-intensity training.
- Recent surgery or acute pain in the wrists, shoulders, knees or ankles.
- Pregnancy — high-impact intervals often need modification; consult a licensed clinician.
- Stop immediately if you feel chest pain, dizziness or severe shortness of breath.
Breathing and tempo
Breathing: Exhale as you press out of the push-up and again as you jump; inhale on the way down. Keep the breath moving — never hold it.
Tempo: Smooth and continuous; aim for a steady rep rhythm rather than all-out bursts that collapse your form.
