📋 How to Do?
- Stand, squat down, hands to ground.
- Kick feet back to plank, do push-up.
- Jump feet forward, explosive jump up clapping overhead.
- Land soft. 3 sets of 10-15 reps.
Scale by stepping not jumping if knees sensitive, land softly with bent knees to absorb impact, and maintain plank form to protect the spine—short sets prevent fatigue-related form breakdown and injury, starting with 5-8 reps for beginners to build tolerance.
💪 Working Muscles
Primary: Quadriceps (squat and jump phases); Chest (push-up press); Shoulders (overhead clap); Secondary: Core (plank stability); Glutes (explosive jump); Triceps (push-up extension)
Equipment Needed: None (bodyweight)
Difficulty: Advanced
✨ Benefits
Burpees torch calories via full-body engagement, building endurance and power while improving coordination and agility. They spike metabolic rate for fat loss and enhance cardiovascular health, with regular practice yielding 20% endurance gains in 6 weeks.
🔥 Burned Calories
Burns Approx. 100-120 kcal per 10 min at moderate intensity
Metabolic Impact: High, perfect for HIIT fat burn
Common Mistakes
- Skipping push-up phase, reducing upper body work.
- Landing hard from jump, jarring knees.
- Not squatting fully, limiting explosive power.
