Overview
How to do it
- 1
Stand tall with your feet set shoulder-width apart.
- 2
Sink into a squat, plant your hands on the floor, and jump your feet back into a push-up position.
- 3
Complete a push-up, then drive your right knee toward your right elbow.
- 4
Complete a second push-up, then drive your left knee toward your left elbow.
- 5
Complete a third push-up, then jump your feet forward to come back to the squat position.
- 6
Drive upward into a jump and reach overhead.
- 7
Land softly, then repeat.
Form tips & common mistakes
During each push-up and knee drive, keep your core braced.
Breathe in on the way down and exhale during exertion.
In push-ups, keep your elbows at a 45-degree angle to protect your shoulders.
Keep a neutral spine through the push-ups and jumps.
Land softly to limit joint impact.
Benefits
This single, high-effort movement targets the chest, arms, core, glutes, and legs.
It raises heart rate fast, which makes it useful for conditioning and fat loss.
The knee drives and push-up transitions challenge the abdominals and obliques.
Working through complex patterns under fatigue builds stamina and mental resilience.
The jump and transitions train fast-twitch muscle fibers for better athleticism.
The rapid transitions between the squat, push-up, and jump phases of Navy SEAL Burpees help improve your agility and coordination.
Its high-intensity nature increases calorie burn and triggers EPOC (afterburn effect).
It is ideal for travel, home workouts, or outdoor training with zero gear.
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 Navy Seal Burpee suitable for beginners?
It is a high-skill, high-intensity move best suited for intermediate to advanced trainees. Beginners should scale down to basic burpees.
How many Navy Seal Burpees should I do?
Start with small sets (4–6 reps) and increase as your endurance improves. Quality is more important than quantity.
Can I build muscle with Navy Seal Burpees?
Yes, they enhance muscular endurance and strength, especially when combined with resistance training.
How often should I include this in my workouts?
2–3 times per week is sufficient for most goals, depending on your recovery and overall program.