Exercise guide · Advanced · Cardio

Jack Burpee: How to Do It & Muscles Worked

The jack burpee is a high-intensity, full-body exercise that combines a squat, push-up, and jump to elevate heart rate and improve cardiovascular fitness while also engaging multiple muscle groups.

Primary muscles
Not recorded
Equipment
Body Weight
Level · type
Advanced · Cardio
Demonstration of the jack burpee
Front view: muscles worked by the jack burpee. Secondary: quads, hamstrings, abs, triceps, shoulders, obliques and calves.
Back view: muscles worked by the jack burpee. Secondary: quads, hamstrings, abs, triceps, shoulders, obliques and calves.
Primary Secondary

How to do the jack burpee

  1. Step 1: Start in a standing position with your feet shoulder-width apart.
  2. Step 2: Lower your body into a squat position, placing your hands on the ground in front of you.
  3. Step 3: Kick your feet back, landing in a push-up position.
  4. Step 4: Perform a push-up, lowering your chest to the ground and then pushing back up.
  5. Step 5: Jump your feet forward, landing in a squat position.
  6. Step 6: Jump up explosively, reaching your arms overhead.
  7. Step 7: Land softly and immediately lower back into the squat position to begin the next repetition.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.