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Navy Seal Burpee
A high-intensity full-body calisthenics exercise combining burpee with three push-ups and two mountain climbers, targeting chest, core, glutes, and quads to build strength, endurance, and power; ideal for HIIT and military conditioning.
About Exercise
Equipment
Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Abs, Shoulders, Glutes, Quads
Secondary Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Abs
9/10Rectus Abdominis
Shoulders
8/10Anterior Delts
Glutes
8/10Glute Max
Quads
8/10Rectus Femoris
Triceps
7/10Lateral Head
Obliques
7/10External Obliques
Hamstrings
6/10Biceps Femoris
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Shorter for conditioning focus
How to Perform
Stand with feet shoulder-width apart on a soft surface if possible. Brace core and maintain neutral spine throughout.
- Squat down and place hands on ground shoulder-width apart.
- Jump feet back to high plank position.
- Lower chest to ground for first push-up, then push up.
- Drive right knee to chest, then return foot.
- Lower for second push-up, push up, drive left knee to chest.
- Lower for third push-up and push up.
- Jump feet forward to squat, then explode up into jump with arms overhead.
Coaching Tips
Form Cues
- Brace core tight
- Elbows at 45 degrees
- Neutral spine always
- Explode through hips
- Land softly
- Drive knees high
Breathing
Inhale during descent and knee drives; exhale forcefully during push-ups and explosive jump while bracing core.
Tempo
1-0-1
Range of Motion
Full push-up depth with chest to ground; jump high enough to fully extend hips and knees; maintain plank without sagging hips.
Safety
Safety Notes
- Warm up thoroughly before attempting
- Avoid if acute wrist or shoulder pain present
- Progress gradually from standard burpees
- Stop if dizzy or sharp pain occurs
- Use mat for joint comfort
Spotting
No spotting needed; self-monitor form or train with partner for feedback.
Common Mistakes
- Hips sagging in plank
- Incomplete push-up depth
- Rushing form for speed
- Arching lower back on jump
- Poor wrist alignment
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back strains
- Recent ankle sprains
Flexibility Needed
- Adequate shoulder flexion for plank
- Hip mobility for deep squat
- Ankle dorsiflexion for jump landing
Build Up First
- Master standard burpee
- Proficient push-up form
- Basic mountain climber ability
Also known as
SEAL Burpee, 10-Count Burpee, Military Burpee, Navy Burpee
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