{"id":789,"date":"2026-10-18T23:47:20","date_gmt":"2026-10-19T03:47:20","guid":{"rendered":"https:\/\/sansmateriel.com\/?page_id=789"},"modified":"2026-10-18T23:47:20","modified_gmt":"2026-10-19T03:47:20","slug":"burpees","status":"publish","type":"page","link":"https:\/\/sansmateriel.com\/en\/exercices\/burpees\/","title":{"rendered":"Burpees"},"content":{"rendered":"

Type: Full body \u00b7 Difficulty: Advanced<\/p>\n\n\n\n

Muscles worked: thighs, glutes, chest, shoulders and core, with your heart and breathing heavily involved.<\/p>\n\n\n\n

Standing, crouched, in a plank, back to crouched, then a jump: the burpee chains the whole body in one continuous movement. It is a very demanding exercise, and also the one that forgives sloppy technique the least. The step-by-step version, without jumps, gives the same sequence in a more accessible form. During the plank, tighten your abs and glutes: that is what keeps your body in a straight line and protects your lower back.<\/p>\n\n\n\n

The position<\/h2>\n\n\n\n
\"Burpees,
The full movement: the descent to the floor, the plank, the return of the feet, then the jump, chained without a pause.<\/figcaption><\/figure>\n\n\n\n
\"Burpees,
The low position: crouched, hands on the floor in front of your feet, ready to send your legs back into a plank.<\/figcaption><\/figure>\n\n\n\n
\"Burpees,
The final jump: after the feet return to the floor, the leg push finishes the movement in the air, arms rising with the body.<\/figcaption><\/figure>\n\n\n\n

The steps<\/h2>\n\n\n\n
    \n
  1. Stand with your feet hip width apart, back straight.<\/li>\n\n\n\n
  2. Crouch down and place your hands on the floor in front of your feet, shoulder width apart.<\/li>\n\n\n\n
  3. Jump both legs back behind you to land in a plank: body in a straight line from head to heels, abs and glutes tight, hips neither too high nor sagging.<\/li>\n\n\n\n
  4. Jump both feet back toward your hands, landing crouched, feet flat or nearly, knees in line with your feet.<\/li>\n\n\n\n
  5. Push through your legs to stand up into a jump, arms rising above your head, then land softly and flow straight into the next repetition.<\/li>\n<\/ol>\n\n\n\n

    Why this exercise<\/h2>\n\n\n\n
      \n
    • It brings together in one movement what other exercises do separately: the leg bend, the floor support, the plank hold and the jump. Few exercises ask so much of the whole body in so little time.<\/li>\n\n\n\n
    • It raises your heart and breathing quickly, in short sets. For the time invested, the overall effort is hard to match.<\/li>\n\n\n\n
    • It trains transitions: going from the floor to standing and from standing to the floor, quickly and under control, is a useful skill well beyond training, for example to get back up after a fall.<\/li>\n\n\n\n
    • It leaves no room for quiet compensating: as soon as your core gives up in the plank or your knees cave in on a landing, it shows, and that is the signal to slow down or switch to the step-by-step version.<\/li>\n<\/ul>\n\n\n\n

      Common mistakes<\/h2>\n\n\n\n
        \n
      • Letting your hips sag in the plank, lower back arched: your back takes every repetition. Tighten your abs and glutes, or slow down and set your knees down for a fraction of a second.<\/li>\n\n\n\n
      • Landing with your feet far ahead or far behind on the return, then standing up with a rounded back: your feet come back close to your hands, and the jump push comes from your legs, not your back.<\/li>\n\n\n\n
      • Letting your knees cave inward on the landings: your knees stay in line with your feet, on the way out, on the return and on the final jump.<\/li>\n\n\n\n
      • Throwing your legs back and dropping to the floor without control: your hands take the support before your feet leave, and the plank arrives held, not endured. If your wrists are sensitive, support on closed fists, on a mat, keeps your wrists straight.<\/li>\n\n\n\n
      • Chasing speed from the first set: a fast, broken-down burpee is worth less than a slower, clean one. Speed comes after technique, never before.<\/li>\n<\/ul>\n\n\n\n

        Adjust the difficulty<\/h2>\n\n\n\n
          \n
        • Easier: the step-by-step version. Step one foot at a time back into the plank, come back one foot at a time, stand up without jumping. Then add the feet jump only, then the final jump, one element at a time.<\/li>\n\n\n\n
        • Harder: add a full push-up during the plank, chest lowering under control and coming back up before the feet return. Keep it for pain-free shoulders and wrists, with classic push-ups already solid.<\/li>\n\n\n\n
        • The pace: 3 sets of 5 clean repetitions, with ninety seconds to two minutes of rest between sets. Add repetitions only when the last one of the set still looks like the first.<\/li>\n<\/ul>\n\n\n\n

          In case of pain<\/h2>\n\n\n\n

          Stop the exercise as soon as you feel pain. Muscle fatigue is normal, pain is not. If the pain comes back or persists, see a health professional.<\/p>","protected":false},"excerpt":{"rendered":"

          Type : Corps entier \u00b7 Difficult\u00e9 : Avanc\u00e9 Muscles vis\u00e9s : cuisses, fessiers, pectoraux, \u00e9paules et tronc, avec le c\u0153ur et le souffle mis \u00e0 forte contribution. Debout, accroupi, en planche, de retour accroupi, puis un saut : le burpee encha\u00eene tout le corps en un seul mouvement continu. C\u2019est un exercice tr\u00e8s exigeant et […]<\/p>\n","protected":false},"author":284886041,"featured_media":791,"parent":13,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"class_list":["post-789","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/Phs3ao-cJ","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/789","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/users\/284886041"}],"replies":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/comments?post=789"}],"version-history":[{"count":1,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/789\/revisions"}],"predecessor-version":[{"id":793,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/789\/revisions\/793"}],"up":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/pages\/13"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media\/791"}],"wp:attachment":[{"href":"https:\/\/sansmateriel.com\/en\/wp-json\/wp\/v2\/media?parent=789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}