Burpee With Push-Up
Overview
How to do it
- 1
Start standing tall with your feet about shoulder-width apart and your arms at your sides.
- 2
Drop into a squat, then place both hands flat on the floor in front of you.
- 3
Jump your feet back into a high plank, and keep your body in a straight line.
- 4
Lower with control into a push-up, bringing your chest toward the floor, then press back up.
- 5
Hop your feet forward to return to the squat position.
- 6
Explode upward into a vertical jump and reach overhead.
- 7
Continue for the target number of reps or for the set time.
Form tips & common mistakes
Stay braced through the plank and push-up so your lower back does not sag.
Land softly when you jump to help limit joint stress.
Move through the push-up in a controlled way, and do not let your chest collapse.
Use a steady breathing pattern: inhale on the push-up, exhale as you jump.
Benefits
Develops explosive power through the transition from squat to jump.
Improves cardiovascular endurance by keeping large muscle groups working without pause.
Builds upper-body and core strength with the added push-up.
Uses a high amount of calories, which makes it useful in fat loss programs.
Boosts athletic conditioning, agility, and resilience when you are fatigued.
Muscles worked
Pectoralis Major، Triceps Brachii، Rectus Abdominis، Anterior Deltoid، Quadriceps، Gluteus Maximus، Calves، Obliques، Hamstring، Hip Flexors، Trapezius، Biceps Brachii
Alternatives & variations
Frequently asked questions
Is the burpee with push-up good for fat loss?
Yes. It is a calorie-intensive, full-body movement that raises heart rate and burns fat effectively.
Can beginners do burpees with push-ups?
Beginners should first master the basic burpee and push-up separately before combining them.
How many burpees with push-ups should I do?
Start with 3–4 sets of 5–10 reps and progress to timed intervals (20–40 seconds) for conditioning.
How many calories does a burpee with push-up burn?
Depending on intensity and fitness level, it can burn approximately 10–15 calories per minute.
Do burpees build muscle?
While burpees primarily improve conditioning, the push-up component provides upper-body muscle endurance. For hypertrophy, pair them with strength training.
Is it safe for people with joint issues?
Those with knee, shoulder, or lower back pain should modify the movement (e.g., no jump, incline push-up) or avoid until cleared by a professional.