Burpee

Burpee

A full-body exercise combining a squat, plank, push-up, and jump.

45 secDuration
1 × 8Reps
No equipmentEquipment

Muscles Targeted

Full body

How to Perform

Stand tall, feet shoulder-width apart.
Squat, place hands on floor.
Kick feet back to plank position.
Perform one push-up.
Jump feet forward, stand up.
Jump explosively, hands overhead.

Common mistakes

Moving too quickly — use a slow, controlled tempo.
Using more range than you can control — shorten the movement if your form changes.
Holding your breath — breathe steadily throughout the exercise.

Pro tip

Start with a comfortable range and prioritise control over speed or distance.

How Kai uses this exercise

Kai adjusts the duration, reps, and difficulty using your form score and session feedback.

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