Body weight
Burpee intervals
Burpee intervals mainly works your quads, chest, and glutes. It also helps your triceps, front shoulders, abs, and hamstrings.
Step by step
- Squat down and place your hands on the floor.
- Jump your feet back to a firm plank.
- Jump your feet in and leap up.
What you should feel
Your whole body working: thighs, chest and core, with a racing heart; your lower back and wrists should not hurt.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, GlutesQuestions
What muscles does the burpee intervals work?
Burpee intervals mainly works your quads, chest, and glutes. It also helps your triceps, front shoulders, abs, and hamstrings.
Can I do the burpee intervals at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the burpee intervals?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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