How to do the Jack Burpee
Jack Burpee is an intermediate multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Jack Burpee demonstration · © GymiaFit
Jack Burpee at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Shoulders, Triceps, Core
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Jack Burpee step by step
- 1Start in a standing position with your feet shoulder-width apart.
- 2Lower your body into a squat position, placing your hands on the ground in front of you.
- 3Kick your feet back, landing in a push-up position.
- 4Perform a push-up, lowering your chest to the ground and then pushing back up.
- 5Jump your feet forward, landing in a squat position.
- 6Jump up explosively, reaching your arms overhead.
- 7Land softly and immediately lower back into the squat position to begin the next repetition.
A free workout that uses it
Jack Burpee — questions
What muscles does the Jack Burpee work?
The Jack Burpee primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Calves, Shoulders, Triceps, Core as secondary movers.
What equipment do I need for the Jack Burpee?
None — the Jack Burpee uses your bodyweight only, so it works at home with nothing but floor space.
Is the Jack Burpee suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Jack Burpee?
Burpee, Mountain Climber, Semi Squat Jump (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Jack Burpee demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.