Burpee – With Push-Up

Learn how to do Burpee – With Push-Up with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 9 Chest ShouldersTricepsQuadricepsGlutesDeep Core No equipment

Burpee – With Push-Up is a No equipment exercise that primarily targets the Chest, with secondary activation of the Shoulders, Triceps, Quadriceps, Glutes, Deep Core. It has a MET value of 9, meaning a 70 kg person burns approximately 320 kcal in a 30-minute session.

How to Do Burpee – With Push-Up

A burpee variation including a full push-up during the plank phase, increasing upper body and core engagement while maintaining the cardio benefits.


Instructions:


  • Stand upright with feet shoulder-width apart.

  • Lower into a squat position and place your hands on the floor in front of you.

  • Jump or step your feet back into a plank position.

  • Perform a full push-up, keeping your body straight.

  • Jump or step your feet back towards your hands.

  • Explosively jump into the air, reaching your arms overhead.

  • Land softly and immediately start the next repetition.


Common mistakes:


  • Dropping hips too low or letting them sag during the push-up

  • Performing the push-up with incomplete range of motion

  • Landing heavily without controlling the impact

  • Rounding the back during transitions

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Muscles & equipment

Primary muscleChestSecondary muscleShouldersSecondary muscleTricepsSecondary muscleQuadricepsSecondary muscleGlutesSecondary muscleAbs
EquipmentNo equipment

Calorie Calculator

MET 9
Estimated burn
320 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Burpee – With Push-Up

Type
No equipment exercise
Primary muscle
Chest
Secondary muscles
Shoulders, Triceps, Quadriceps, Glutes, Deep Core
MET value
9
Calories (30 min, 70 kg)
≈ 320 cal
Video quality
4K with male and female demonstrations

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FAQ: Burpee – With Push-Up

What muscles does Burpee – With Push-Up work?

Burpee – With Push-Up primarily targets the Chest, with secondary engagement of the Shoulders, Triceps, Quadriceps, Glutes, Deep Core.

How do you do Burpee – With Push-Up correctly?

A burpee variation including a full push-up during the plank phase, increasing upper body and core engagement while maintaining the cardio benefits. In

Is Burpee – With Push-Up good for beginners?

Burpee – With Push-Up has a MET value of 9, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Burpee – With Push-Up?

Burpee – With Push-Up requires: No equipment.

What are the benefits of Burpee – With Push-Up?

Burpee – With Push-Up strengthens the Chest, engages the Shoulders and Triceps and Quadriceps and Glutes and Deep Core, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Burpee – With Push-Up?

Similar exercises to Burpee – With Push-Up include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Burpee – With Push-Up better than Bike?

Both Burpee – With Push-Up and Bike target the Chest. Burpee – With Push-Up uses No equipment, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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Elliptical Trainer
MET 6

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