बर्पी
quadriceps
What moves the load, and what it costs
8.0MET
Quadriceps is the prime mover, with the chest, abs, front deltoid, glutes assisting. The most complete no-equipment conditioning exercise there is, and the most commonly done with a collapsing lower back once fatigue sets in.
Cue: Land softly out of the jump with the knees bent, and keep the hips level when the feet go back.
स्रोत·2024 Adult Compendium of Physical Activities·वर्गवारी: कॅलिस्थेनिक्स, तीव्र·पुनरावलोकन जुलै 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files burpee under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 8.0, and at the top end of what a gym floor produces.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so burpee is filed under कॅलिस्थेनिक्स (उदा. पुश-अप, सिट-अप, पुल-अप), तीव्र श्रम.
- Take the category's MET value — 8.0. One MET is the cost of sitting quietly, so this is 8.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Burpee: 8.0 × 3.5 × 70 ÷ 200 = 9.80 kcal/min
स्रोत·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·पुनरावलोकन जुलै 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| Quadricepsरेक्टस फेमोरिस आणि तीन वास्टी | Prime mover | गुडघा सरळ करतो. रेक्टस फेमोरिस खुब्यावरूनही जातो आणि तो वाकवतो, त्यामुळे स्क्वॅटमध्ये त्यावर लेग एक्स्टेंशनपेक्षा वेगळ्या प्रकारे भार येतो. |
| ChestPectoralis major | Synergist / stabiliser | Brings the upper arm across the body and forward (shoulder horizontal adduction and flexion). The clavicular head contributes more when the arm travels up and in; the sternal head when it travels down and in. |
| AbsRectus abdominis | Synergist / stabiliser | धड पुढे वाकवतो आणि, त्याहून उपयुक्त म्हणजे, ते मागे ताणले जाण्यास विरोध करतो. क्रंच आणि प्लँक दोन्ही यावर भार देतात — पण वेगवेगळ्या प्रकारे. |
| Front deltoidAnterior deltoid | Synergist / stabiliser | Raises the arm to the front (shoulder flexion) and assists horizontal adduction. Prime mover in overhead pressing, heavy synergist in every bench press. |
| GlutesGluteus maximus, medius आणि minimus | Synergist / stabiliser | हिप ताणतो (maximus), आणि तो बाजूला नेतो व स्थिर ठेवतो (medius आणि minimus). शरीरातील सर्वात बलवान एकच स्नायुगट. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Bodyweight. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
पॅटर्न · स्क्वॅट
- Start standing with the feet hip width.
- Squat down and place the hands on the floor just outside the feet.
- Land softly out of the jump with the knees bent, and keep the hips level when the feet go back.
- Jump or step the feet back into a plank, keeping the hips level, and take the chest to the floor if the version calls for it.
- Drive back up, jump or step the feet forward under the hips.
- Stand and jump, then land softly with bent knees and go straight into the next rep.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Sagging through the middle in the plank.
Squeeze the glutes so the lower back is not carrying the rep.
Landing stiff-legged.
Land on the whole foot with the knees and hips absorbing the impact.
Going for a huge number on day one.
Burpees are hard on the wrists, shoulders and lower back when done exhausted. Build volume over weeks and step rather than jump if the form breaks.
Regress it, or progress it
Prescription: load, reps, rest
आधी ध्येय वाचा, आणि वजन वाढत जाईल तसे तंत्र मात्र तेच ठेवा. हे या हालचालीच्या यांत्रिकीतून आलेले आहे, या पानासाठी बनवलेले नाही: स्फोटक हालचाल थकव्यामुळे बिघडते, म्हणून रेप्स कमी ठेवतात आणि विश्रांती लांब ठेवतात.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| पॉवर | 4–6 | 2–5 | 2–3 min | प्रत्येक रेप वेगवान असावा, नाहीतर सेट संपला. थकवा या प्रशिक्षणातील गुणवत्ता संपवतो. |
| अॅथलेटिक क्षमता | 3–5 | 3–6 | 90–120 sec | उंची किंवा अंतर जितके महत्त्वाचे, तितकीच जमिनीवर उतरण्याची (लँडिंग) गुणवत्ताही महत्त्वाची. |
| कंडिशनिंग | 4–8 | 8–12 | 45–60 sec | अशा प्रकारे वापरल्यास हे कार्डिओ होते, पॉवरचे काम नाही — प्रत्येक सत्रात एकच हेतू निवडा. |
| Beginner | 2–3 | 3–5 | 2 मिनिटे | अधिक उंच किंवा अधिक वजनाने करण्याचा प्रयत्न करण्याआधी हळुवार उतरायला शिका. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: कॅलिस्थेनिक्स (उदा. पुश-अप, सिट-अप, पुल-अप), तीव्र श्रम — 8.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 8.0 MET × 3.5 × 70 kg ÷ 200 = 9.80 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
स्रोत·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·पुनरावलोकन जुलै 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
यासाठी कोणतेही साहित्य लागत नाही, म्हणूनच तो प्रवासातील आणि घरातील प्रत्येक कार्यक्रमात बसतो. प्रत्येक साहित्याविना करता येणारा व्यायाम एकत्र दिलेला आहे.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the burpee work?
Burpee is an explosive movement in which the quadriceps is the prime mover, assisted by the chest, abs, front deltoid, glutes. Straightens the knee. Rectus femoris also crosses the hip and flexes it, so it is loaded differently in a squat than in a leg extension.
Is the burpee good for beginners?
Not on day one, but it is reachable within a few weeks. It rates 3 out of 5 for technical demand. Work up through the easier versions listed on this page first, starting with the squat thrust.
What can I do instead of the burpee at home?
Nothing is needed — the burpee already requires no equipment at all, which is why it belongs in any home programme.
How many sets and reps of the burpee should I do?
For muscle size, 3–5 sets of 3–6 with 90–120 sec rest. For strength, 4–6 sets of 2–5 with 2–3 min rest. In your first month, 2–3 sets of 3–5, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the burpee burn fat from the quadriceps?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the quadriceps builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
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