Burpee with Push-up
Master the full-body burpee with push-up to ignite your metabolism, build explosive power, and boost cardiovascular endurance.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Burpee with Push-up
Description
A full body exercise that combines a push-up with a high jump to increase strength and endurance.
Save Burpee with Push-up to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Burpee with Push-up
- 01Setup
Begin standing tall with your feet shoulder-width apart and your arms at your sides, maintaining a neutral spine.
- 02Setup
Hinge at your hips and bend your knees to place your hands on the floor directly in front of your feet, then quickly kick your feet back into a high plank position.
- 03
Perform a full push-up by lowering your chest towards the floor, keeping your core engaged and elbows tucked, then push back up to the plank.
- 04
Explosively jump your feet forward towards your hands, landing in a deep squat position with your chest lifted.
- 05
Drive through your heels to stand up quickly, then immediately jump vertically with arms extended overhead, ensuring a soft landing.
Tips
- Focus on controlled breathing: exhale as you push up from the floor and jump, and inhale as you lower into the squat and drop to the plank position.
- Maintain a tight core throughout the entire movement to protect your lower back and stabilize your body during the plank and jump phases.
- Land softly on the balls of your feet when jumping up and back, allowing your knees to absorb the impact to protect your joints.
- If the full push-up is too challenging, drop to your knees for the push-up portion while maintaining a straight line from your head to your knees.
Common mistakes
- Sagging hips during the plank or push-up compromises spinal alignment; fix this by actively engaging your glutes and core to keep a straight line from head to heels.
- Rounding your back when bringing your feet forward reduces efficiency and strains the spine; keep your chest up and core tight to maintain a flat back as your feet land.
- Skipping the push-up or performing partial reps reduces the full-body benefits; ensure a full range of motion by lowering your chest close to the ground and fully extending your arms.
In the Ellim app, Burpee with Push-up unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train burpee with push-up?
Get Ellim — FreeQuestions
Is Burpee with Push-up good for beginners?
Burpee with Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Burpee with Push-up?
You need Body weight to perform Burpee with Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Burpee with Push-up?
Focus on controlled breathing: exhale as you push up from the floor and jump, and inhale as you lower into the squat and drop to the plank position. Maintain a tight core throughout the entire movement to protect your lower back and stabilize your body during the plank and jump phases. Land softly on the balls of your feet when jumping up and back, allowing your knees to absorb the impact to protect your joints. If the full push-up is too challenging, drop to your knees for the push-up portion while maintaining a straight line from your head to your knees.
What are common mistakes when doing Burpee with Push-up?
Sagging hips during the plank or push-up compromises spinal alignment; fix this by actively engaging your glutes and core to keep a straight line from head to heels. Rounding your back when bringing your feet forward reduces efficiency and strains the spine; keep your chest up and core tight to maintain a flat back as your feet land. Skipping the push-up or performing partial reps reduces the full-body benefits; ensure a full range of motion by lowering your chest close to the ground and fully extending your arms.
Related exercises
Track every rep of Burpee with Push-up.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store