Burpees

Burpees are a full-body conditioning movement that test endurance, coordination, and mental toughness. Popular in functional training and military fitness, the burpee combines multiple actions into one fluid sequence: squat, plank, push-up, and vertical jump. It’s efficient because it trains cardiovascular capacity, muscular strength, and explosive power simultaneously, making it one of the most challenging yet accessible exercises in fitness.

The key to burpees is rhythm. Dropping into the squat, kicking the legs back, completing a push-up, snapping the feet back in, and jumping all require smooth transitions. Many athletes fatigue quickly when they lose flow, so pacing is important during high-volume sets. In competitions like CrossFit or RB100-style challenges, athletes may need to perform burpees for time or accumulate 100 reps, which taxes both strength endurance and mental resilience.

For beginners, step-back burpees provide a lower-impact entry point, removing the push-up or jump if necessary. For advanced athletes, variations like burpee box jumps, lateral burpees, or weighted burpees add intensity. Technique matters: avoid sagging hips in the plank or shallow jumps. Keep the core braced and land softly to protect the joints.

Because burpees require no equipment, they can be performed anywhere. They’re ideal for home workouts, travel fitness, or as a finisher after strength training. Few exercises match the calorie burn and metabolic demand of burpees. Done consistently, they build not only physical fitness but also grit — teaching you to push through discomfort.