A 4 count burpee is a dynamic, full-body exercise that combines strength and cardiovascular conditioning. It targets multiple muscle groups including the legs (quadriceps, hamstrings, glutes), core, chest, and shoulders, while also elevating heart rate. It is commonly prescribed to improve functional strength, coordination, and aerobic capacity, particularly in more active rehabilitation or conditioning phases.
- Start standing upright with feet about hip-width apart and arms by your sides
- Count 1: Squat down and place your hands flat on the floor directly under your shoulders
- Count 2: Jump both feet back into a high plank position, keeping your body in a straight line from head to heels
- Count 3: Jump both feet forward, returning them to just behind your hands
- Count 4: Stand up tall, returning to your starting position
- Land softly through the feet to reduce joint impact
- Complete repetitions as prescribed by your physiotherapist