jack burpee
The jack burpee is a high-intensity, full-body exercise that combines a squat, push-up, and jump to elevate heart rate and improve cardiovascular fitness while also engaging multiple muscle groups.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~9.5/per minute
CARDIO
Target Muscle
cardiovascular systemFULL BODY
Secondary Muscles
quadricepshamstringscalvesshoulderstricepscore
Instructions
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position, placing your hands on the ground in front of you.
- Kick your feet back, landing in a push-up position.
- Perform a push-up, lowering your chest to the ground and then pushing back up.
- Jump your feet forward, landing in a squat position.
- Jump up explosively, reaching your arms overhead.
- Land softly and immediately lower back into the squat position to begin the next repetition.
