Navy Seal Burpee

Exercise / Cardio, Full Body

Navy Seal Burpee

The Navy SEAL Burpee is a high-intensity exercise that combines elements of a standard burpee with push-ups and mountain climbers. They are often used as part of military fitness training or high-intensity interval training (HIIT) workouts to improve strength, endurance, and overall fitness.

How to do:


Navy Seal Burpee

  1. Begin by standing with your feet hip-width apart and arms relaxed at your sides. Take a deep breath and mentally prepare for the exercise.
  2. Lower your body into a squat position, bending at your hips and knees, and place your hands on the floor in front of you.
  3. Kick your feet back behind you, assuming a push-up position. Your body should form a straight line from head to heels, engaging your core, chest, and triceps.
  4. Lower your chest towards the ground, engaging your chest and triceps as you lower and push yourself back up. Maintain a strong plank position.
  5. After the push-up, bring one knee up to your chest, similar to how you would do a mountain climber. This engages your core and adds an extra element of intensity to the exercise.
  6. Follow up with another push-up, maintaining your strong push-up position.
  7. After the second push-up, bring your other knee up to your chest, just like you did in the previous step. This movement mimics a mountain climber and keeps your heart rate elevated.
  8. This step is a transition to prepare you for the final burst of energy.
  9. Explode up into the air, extending your arms overhead. This powerful jump engages your legs and core, giving you a full-body blast to finish the exercise.

Navy Seal Burpee: Benefits

Full-Body Workout: Navy Seal Burpees engage multiple muscle groups simultaneously, including the legs, core, chest, shoulders, and triceps. This comprehensive muscle activation leads to a more balanced and well-rounded physique.

Muscular Endurance: Navy Seal Burpees improve muscular endurance as you repeat the exercise over a set duration or number of repetitions. This helps you endure longer and more challenging workouts.

Cardiovascular Conditioning: The combination of quick transitions and the explosive jump at the end of each repetition gets your heart rate up, improving your cardiovascular endurance and stamina over time.

Calorie Burn: If you’re looking to shed pounds and burn calories, Navy Seal Burpees are a great choice. Due to their high-intensity nature, they help you burn a significant number of calories, making them a valuable addition to weight loss programs.

Strength Development: The resistance provided by your body weight during Navy Seal Burpees helps build strength. Regularly incorporating this exercise into your routine can lead to increased muscle mass and improved overall strength.

Power Development: Navy Seal Burpees require upper body strength for the push-up and lower body strength for the explosive jump. Regularly incorporating them into your routine can lead to improved muscular power.

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. These qualities are valuable in various sports and physical activities.

Incorporating Navy Seal Burpees into your fitness regimen can be an effective way to achieve a well-rounded workout, improve physical and mental fitness, and work towards your health and fitness goals. Just remember to perform them with proper form and gradually increase intensity to avoid injury.

Navy Seal Burpee: Muscles Worked

Pectoralis Major
Triceps Brachii
Rectus Abdominis
Anterior Deltoid
Gluteus Maximus
Hip Flexors
Biceps Brachii
Navy Seal Burpee muscles worked