Burpees
Looping clip from the Homie Fit app
Exercise · Full body
Burpees
- Cardio
- Includes jumping
- Standing
Difficulty
Advanced
Standard set
10reps
Intermediate level in the app
Calories
≈ 123kcal
10 min · 70 kg / 154 lb
Equipment
No equipment
How to do it
- 1
From standing, squat down and place your hands on the floor.
- 2
Jump your feet back into a plank, then jump them back in.
- 3
Explode up into a jump.
Step back instead of jumping to make it easier.
Muscles worked
- Full body
- Cardio
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 52 | 62 | 71 | 81 |
| 10 min | 103 | 123 | 143 | 163 |
| 20 min | 206 | 246 | 286 | 325 |
| 30 min | 310 | 369 | 429 | 488 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Sensitive knees
- Wrists
- No jumping (neighbors!)
- Lower back
Variations
In these workouts
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Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
