Jack Burpee

Intermediate

Cardiovascular System

Body Weight

Jack Burpee slots in on your non-lifting days, and pure bodyweight leverage keeps the focus on a bigger aerobic engine.

How to do Jack Burpee

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.

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Jack Burpee Sets and Reps by Goal

Strength

8 rounds of 30 seconds near-maximal with 90 seconds of easy movement. Extend the work interval by ten seconds a week.

Hypertrophy

6 rounds of 90 seconds hard with 60 seconds easy. Keep the easy portion genuinely easy so the hard part stays hard.

Endurance

25-35 minutes at a steady, repeatable pace. Track rounds completed at full quality, not total time on the clock.

The other half of the week

First plan free

Training is half the prescription

A session tells your cardiovascular system to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.

Included: Seven days solved against your calorie and macro targets
Included: Diet type and allergies applied before the plan is written
Included: Built from the same profile as your workout plan, on one account

Days: 7
Meals / day: 3-6
Diet types: 5
Exclusions: 6

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Common Jack Burpee Mistakes

Landing loudly and letting the joints absorb the impact

Land through the mid-foot with soft knees and keep the contact quiet.

Starting far too hard and fading through the second half

Set a pace you could hold for double the interval, then build from there.

Easier and Harder Than Jack Burpee

Easier progression

Run (equipment)

Harder progression

Stationary Bike Walk

Swap Jack Burpee For

Walking On Stepmill

Walking On Incline Treadmill

Dumbbell Burpee

Jack Burpee — Frequently Asked Questions

How do you do the Jack Burpee?

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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Jack Burpee work?

The Jack Burpee primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.

How many sets and reps of the Jack Burpee should I do?

For muscle growth: 6 rounds of 90 seconds hard with 60 seconds easy. Keep the easy portion genuinely easy so the hard part stays hard. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Jack Burpee good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic cardio patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Jack Burpee?

Try the Walking On Stepmill, Walking On Incline Treadmill or the Dumbbell Burpee. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.