Bodyweight
Astride Jumps (Male)
Cardiovascular · Cardio
Intermediate110
Demonstration
IntermediateCompoundBodyweight
Burpee
Cardiovascular · Cardio
1
sets
10–20 min
reps
1m
Rest time
~110
Calories / set
Instructions
- 1
Start in a standing position with your feet shoulder-width apart.
- 2
Lower your body into a squat position by bending your knees and placing your hands on the floor in front of you.
- 3
Kick your feet back into a push-up position.
- 4
Perform a push-up, keeping your body in a straight line.
- 5
Jump your feet back into the squat position.
- 6
Jump up explosively, reaching your arms overhead.
- 7
Land softly and immediately lower back into a squat position to begin the next repetition.
Muscles worked
Primary
Cardiovascular
quadriceps
Secondary
quadricepshamstringscalvesshoulderschest
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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