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Burpees

Burpees

Not a leap of fear or joy, but to increase your fitness! Burpees are a firm fixture of many military and professional athletic training programs, because they keep you fit, burn calories and work the cardiovascular system.

How to train

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A
  • Hands shoulder-width apart on the floor
  • Crouching position
  • Heels raised off the floor
  • Weight on the balls of the feet
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B
  • Jump the legs backwards in one fluid motion
  • Bend your arms to lower your body
  • Chest and knees should touch the ground
C
  • Bring legs back to crouching position
  • Heels raised off the floor
  • Weight on the balls of the feet
D
  • Spring upwards and off the ground in one fluid motion
  • Feet should completely leave the ground
  • Arms raised above head

What to watch out for

  • Maintain the flow of movement between repetitions
  • Depending on the desired level of difficulty, a full push-up may be performed before returning to the crouching position

What you’ll train

Primary

  • Pectoral muscles
  • Front of thighs
  • Back of thighs
  • Glutes

Secondary

  • Triceps
  • Latissimus dorsi (broadest muscle in the back)
burpees