Exercise library
Burpee
Burpee is an accessible conditioning exercise for building pace, duration and intensity progressively.
BodyweightFull bodyIntermediate
- Equipment
- Bodyweight
- Focus
- Full body
- Level
- Intermediate
- Suggested sets
- 10–30 minutes at an appropriate pace.
- Muscles worked
- CardiovascularChestQuads
How to do it
- 1Set up the machine or equipment safely and begin at an easy pace.
- 2Move from standing to a strong plank, bring your feet back in and jump vertically.
- 3Maintain a steady rhythm and increase resistance or speed only while your technique stays consistent.
- 4Reduce your pace gradually and log your time, distance or calories in Setto.
Tips & tricks
- Start light and add load only when every repetition looks consistent.
- Keep your core active and avoid unnecessary movement outside the working joints.
- Stop if pain replaces normal muscular effort.
Common mistakes
- Starting too heavy and relying on momentum.
- Dropping the return phase instead of controlling it.
- Losing position as fatigue increases.