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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 5-8 | 90s |
| Hypertrophy | 4 | 10-15 | 60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 5 | AMRAP 30s | 30s |
Add Burpee to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
8
cal/min light
12
cal/min moderate
17
cal/min vigorous
No push-up, just squat thrust
Add box jump at the top
Hold dumbbells, add snatch at top
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Burpee is suitable for those with some training experience. Build up from lighter weights focusing on form.
Burpee primarily targets the Full Body. Secondary muscles include Chest, Legs, Shoulders, Core. This makes it effective for Cardio development.
Most people benefit from doing Burpee 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
Build muscle and lose fat at the same time
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FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 1-month trial.
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