Burpee Jack
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCardio · Complex
Splitting the plank phase into a jumping-jack of the feet is what separates this from the plain Burpee: your legs snap wide and back together while the shoulders hold the plank, adding hip work and coordination exactly where most people pause. That extra beat raises the cost of every rep, so expect lower totals.
How to do the Burpee Jack
- 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.
Tip: Breathe out as you jump and keep a steady rhythm rather than sprinting.
Muscles worked
Primary
Cardio · Cardio
Burpees are a conditioning movement first and hit the heart rate hard within a few reps, so use them in timed rounds.
Common mistakes
- Collapsing to the floor — lower yourself with control rather than dropping, since flopping into the push-up position is how wrists and shoulders get hurt.
- Sloppy push-up — if the burpee includes a push-up, do a real one with the chest to the floor and a flat back, or skip the push-up.
- Landing stiff on the jump — bend the knees on landing and go straight into the next rep.
- Sprinting the first ten — pace to the length of the set or you will be walking through the last half.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Burpees go at the end of a session as a finisher or as part of a circuit. Alternate them with kettlebell swings for a simple two-movement conditioning round.
Variations and alternatives
Frequently asked questions
What muscles does the Burpee Jack work?
The Burpee Jack primarily works the cardio. It also involves the quads, hamstrings, calves, delts, triceps and abs, which assist the movement and stabilise the joints.
Is the Burpee Jack good for beginners?
Not as a starting point. The Burpee Jack is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Burpee Jack?
If you cannot do the Burpee Jack, try the Dumbbell Burpee or the Burpee. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Burpee Jack, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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