Overview
The Navy SEAL Burpee is a high-intensity exercise that combines elements of a standard burpee with push-ups and mountain climbers. It is frequently used in military physical training programs and HIIT protocols to improve muscle strength, cardiovascular endurance, and overall physical conditioning.
How to do perform Navy Seal Burpee
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Start from a standing position with feet shoulder-width apart.
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Drop into a squat, place your hands on the ground, and kick your feet back into a push-up position.
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Perform a push-up, then drive your right knee toward your right elbow.
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Perform a second push-up, then drive your left knee toward your left elbow.
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Perform a third push-up, then jump your feet forward to return to the squat position.
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Explode upward into a jump, reaching overhead.
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Land softly and repeat.
Tips for Proper Form
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Keep your core braced during each push-up and knee drive.
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Control your breathing, exhaling during exertion and inhaling on the way down.
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Keep your elbows at a 45-degree angle during push-ups to protect your shoulders.
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Maintain a neutral spine during push-ups and jumps.
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Land softly to reduce joint impact.
Common Mistakes
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Rushing through the reps, which compromises form and increases injury risk.
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Letting the hips sag during push-ups, placing strain on the lower back.
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Skipping knee drives, which reduces core activation.
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Inconsistent depth on push-ups or squats.
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Neglecting the jump, which reduces the metabolic intensity.
Benefits of the Navy Seal Burpee
- Builds Total-Body Strength: Works the chest, arms, core, glutes, and legs in a single, high-effort movement.
- Boosts Cardiovascular Fitness: Elevates heart rate quickly, making it ideal for conditioning and fat loss.
- Increases Core Stability: The knee drives and push-up transitions challenge the abdominals and obliques.
- Enhances Muscular Endurance: Repeating complex patterns under fatigue builds stamina and mental resilience.
- Improves Explosive Power: The jump and transitions train fast-twitch muscle fibers for better athleticism.
- Enhanced Agility and Coordination: The rapid transitions between the squat, push-up, and jump phases of Navy SEAL Burpees help improve your agility and coordination.
- Efficient Fat Burning: High-intensity nature boosts calorie burn and triggers EPOC (afterburn effect).
- No Equipment Needed: Perfect for travel, home workouts, or outdoor training with zero gear.
How to Incorporate Into Your Routine
- For Beginners: Start with standard burpees or reduce to 1–2 push-ups per rep. Aim for 2–3 sets of 4–6 reps.
- For Strength: Pair with weighted calisthenics or explosive power training.
- For Functional Training: Add to agility drills or obstacle course workouts to improve coordination and resilience.
- For Circuit Training: Use as a finisher in HIIT circuits (30 seconds work, 30 seconds rest for 3–4 rounds).
- For General Fitness: Include in full-body sessions 2–3 times per week to boost conditioning.
- For Fat Loss: Perform 4–5 sets of 8–10 reps or time-based rounds (30–45 seconds) to maximize metabolic output.
Muscles Worked
Frequently Asked Questions
Is the Navy Seal Burpee suitable for beginners?
It is a high-skill, high-intensity move best suited for intermediate to advanced trainees. Beginners should scale down to basic burpees.
How many Navy Seal Burpees should I do?
Start with small sets (4–6 reps) and increase as your endurance improves. Quality is more important than quantity.
Can I build muscle with Navy Seal Burpees?
Yes, they enhance muscular endurance and strength, especially when combined with resistance training.
How often should I include this in my workouts?
2–3 times per week is sufficient for most goals, depending on your recovery and overall program.
Navy Seal Burpee Variations
