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THE ART. THE CULTURE.
THE JIU-JITSU LIFE.

warm up

The Burpee

Learn the six-step burpee, warm-up and conditioning routines, and pull-up and weighted variations for your jiu-jitsu training.

By Mike Velez 4 min read
Athlete in the push-up phase of a burpee, with hands on the gym floor and legs extended.
Photo: Carl HyndmanPhoto: Carl Hyndman

Words: Mike Velez | Photos: Carl Hyndman

Want a simple exercise that will quickly warm you up and transition you from normal activity to intense training? If so, the solution might be the burpee. Athletes in many sports use this basic movement as a warm-up or as a conditioning exercise that works the legs, hips, core, and arms while raising the heart rate. It is basically a full-body movement.