Burpee With Push-Up

Exercise / Full Body

Overview

The burpee with push-up is a high-intensity, full-body exercise that combines a traditional burpee with a push-up at the bottom of the movement. This variation not only challenges cardiovascular endurance but also develops upper-body and core strength. It is a staple in conditioning workouts, HIIT sessions, and military-inspired training programs.

How to Perform the Burpee with Push-Up

Starting Position: Stand tall with feet shoulder-width apart, arms at your sides.
Squat Down: Lower into a squat and place your hands flat on the ground in front of you.
Kick Back: Jump your feet backward into a high plank position, keeping your body in a straight line.
Push-Up: Perform a controlled push-up, lowering your chest toward the ground and pressing back up.
Return: Jump your feet forward back into the squat position.
Explosive Jump: Drive upward into a vertical jump, reaching overhead.
Repeat for the desired number of reps or time.

Tips for Proper Form

Keep your core engaged during the plank and push-up to prevent lower back sagging.
Land softly on the jump to reduce joint stress.
Perform the push-up with controlled movement; avoid letting your chest collapse.
Breathe rhythmically: inhale during the push-up, exhale as you jump.

Common Mistakes to Avoid

Dropping hips during the plank or push-up, which can strain the lower back.
Skipping the jump and rushing through reps without maintaining intensity.
Shallow push-ups that reduce upper-body engagement.
Poor landing mechanics, such as stiff knees or excessive heel striking.

Benefits of the Burpee with Push-Up

Builds explosive power through the squat-to-jump transition.
Enhances cardiovascular endurance by engaging large muscle groups continuously.
Strengthens upper body and core with the added push-up.
Burns a high number of calories, making it ideal for fat loss programs.
Improves athletic conditioning, agility, and resilience under fatigue.

How to Incorporate Into Your Routine

Beginners: 3–4 sets of 5–8 reps, focusing on controlled movement.
Hypertrophy: Using a weighted vest or dumbbells, do 3-5 sets of 8-12 controlled repetitions.
Explosive Power: Add a weighted vest or combine with other plyometric exercises.
Functional Training: Use in circuit workouts with other bodyweight moves.
HIIT / Conditioning: Perform 20–40 seconds of max-effort burpees, rest 20–30 seconds, repeat for 6–8 rounds.
General Fitness: Add at the end of workouts as a finisher for conditioning and calorie burn.
Mobility/Active Recovery: Perform modified versions without the jump to reduce joint stress.

Burpee With Push-up: Muscles Worked

Pectoralis Major

Triceps Brachii

Rectus Abdominis

Anterior Deltoid

Quadriceps

Gluteus Maximus

Calves

Obliques

Hamstring

Hip Flexors

Trapezius

Biceps Brachii

Is the burpee with push-up good for fat loss?

Yes. It is a calorie-intensive, full-body movement that elevates 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.

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