Learn how to perform burpees with video and instructions by SHOCK App trainer, Ashley Steele.

How to Burpee

Exercise Families: Cardio

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand in good posture with your chest up, back arched, arms by your side. Lower your body to the ground into a deep squat position. This is the starting position.

  2. Punch your legs behind you into a plank position, immediately jump your legs forward underneath your hips and explode upward in the air.

  3. Land with your knees soft, returning to the deep squat position as your body lowers toward the ground.

  4. Immediately jump your feet behind you and immediately go into your next repetition. Repeat the movement for the specified amount of time.

  5. Be sure to perform the exercise fast, but don't sacrifice technique for speed. Burpees are a great exercise to elevate your heart rate, work your total body, and burn calories.

  6. You should feel this challenging the arms, core, glutes, and shoulders.

Alternative Exercises:

Burpee Press  Drop Squat

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