Quick Answer
A Navy SEAL burpee is a 10-count full-body exercise combining 3 push-ups, 2 mountain climbers, and an explosive jump per rep. It works every major muscle group and burns 10–15 calories per minute. One rep is roughly 2–3× harder than a standard burpee. Start with 3–5 reps if you’re new to it. 100 Navy SEAL burpees = 300 push-ups plus squats, planks, mountain climbers, and jumps.
The 10-Count Form Breakdown
Every Navy SEAL burpee follows a strict 10-count sequence. Master each count before trying to do them at speed.
👉 Swipe to view full table
| Count | Movement | Key Cue |
|---|---|---|
| 1 | Squat down, hands on the floor shoulder-width apart | Flat palms, fingers forward |
| 2 | Kick feet back into a high plank (push-up position) | Body in a straight line, core braced |
| 3 | Push-up #1 | Chest to floor, full range of motion |
| 4 | Mountain climber — right knee to right elbow | Drive knee out wide, don't round upper back |
| 5 | Push-up #2 | Same standard as #3 |
| 6 | Mountain climber — left knee to left elbow | Mirror the right side exactly |
| 7 | Push-up #3 | This is where form starts to break — fight for it |
| 8 | Jump feet forward to squat position | Land with flat feet under your hips |
| 9 | Explode upward — jump with full hip extension | Reach overhead, leave the ground |
| 10 | Land softly, return to standing | Absorb through the knees, reset for next rep |
One rep = 10 counts. That’s 3 push-ups, 2 mountain climbers, a squat, a plank, and an explosive jump — all in one continuous movement. The difference from a regular burpee is massive: a standard burpee is 4–6 counts with one push-up at most. The Navy SEAL version is roughly 2–3 times more work per rep.
Muscles Worked
Navy SEAL burpees are a genuine full-body exercise. Here’s what each phase targets:
👉 Swipe to view full table
| Phase | Primary Muscles | Secondary Muscles |
|---|---|---|
| Push-ups (×3) | Chest, shoulders, triceps | Core (stabilisation), serratus anterior |
| Mountain climbers (×2) | Core, obliques, hip flexors | Shoulders (stabilisation), quads |
| Squat / jump | Quads, glutes, hamstrings | Calves, core, lower back |
| Plank hold (throughout) | Core (rectus abdominis, transverse abdominis) | Shoulders, lower back, glutes |
The core is engaged through all 10 counts — it never gets a break. This is why Navy SEAL burpees build such effective core strength and endurance compared to isolated ab exercises. If you want to track intensity, aim to keep your heart rate in the 80–95% max range during working sets.
Navy SEAL Burpees vs Regular Burpees
Navy SEAL burpees are a genuine full-body exercise. Here’s what each phase targets:
👉 Swipe to view full table
| Feature | Regular Burpee | Navy SEAL Burpee |
|---|---|---|
| Count | 4–6 counts | 10 counts |
| Push-ups per rep | 0–1 | 3 |
| Mountain climbers per rep | 0 | 2 |
| Push-ups in 100 reps | 0–100 | 300 |
| Time per rep | 3–5 seconds | 8–15 seconds |
| Calories per minute | ~8–12 | ~10–15 |
| Difficulty | Intermediate | Advanced |
| Upper body emphasis | Low–moderate | High |
The Navy SEAL version is significantly more demanding on the upper body. If regular burpees are primarily a cardio exercise with some push-up work, Navy SEAL burpees are a genuine strength-endurance exercise that builds real pushing power and core resilience.
Common Form Mistakes
Sagging hips during push-ups. As fatigue builds, the lower back drops. Keep your core braced and body in a straight line from head to heels on every push-up. If your hips sag, you’re done with good reps — rest.
Skipping full push-up range. Half reps don’t count. Chest should touch or nearly touch the floor on each push-up. If you can’t maintain full range, reduce your total reps rather than cheating the movement.
Sloppy mountain climbers. The knee should drive to the outside of the elbow, not just vaguely forward. This engages the obliques properly. Don’t let your hips pike up — stay in a plank.
No jump at the top. The explosive jump is part of the movement. Feet should leave the ground. If you’re too fatigued to jump, that’s your signal to rest.
Going too fast too soon. Speed without form is wasted movement. Master the 10-count at a controlled pace before trying to increase speed or rep count.
4 Navy SEAL Burpee Workouts
These are ordered from beginner to advanced. Pick the level that matches your current fitness.
Workout 1: The Introduction (Beginner)
5 rounds of: 5 Navy SEAL burpees, rest 60–90 seconds between rounds. Total: 25 reps (75 push-ups). Focus entirely on form. If you can complete all 25 with good technique, move to Workout 2.
Workout 2: The EMOM (Intermediate)
Every Minute On the Minute (EMOM) for 10 minutes: 3 Navy SEAL burpees at the start of each minute, rest for the remainder. Total: 30 reps (90 push-ups). The faster you finish your 3 reps, the more rest you get. This teaches efficient movement under fatigue.
Workout 3: The Circuit (Intermediate–Advanced)
3 rounds (50 seconds work, 10 seconds transition): Round 1 — Navy SEAL burpees. Round 2 — Air squats. Round 3 — Navy SEAL burpees. Round 4 — Plank hold. Round 5 — Navy SEAL burpees. Rest 2 minutes between full rounds. Score = total Navy SEAL burpee reps across all 3 rounds.
Workout 4: The Century (Advanced)
100 Navy SEAL burpees for time. Break them into manageable sets (10×10, 5×20, or however you need to). Target: complete in under 15 minutes. This equals 300 push-ups, 200 mountain climbers, 100 squats, and 100 explosive jumps. Do not attempt this until you can comfortably do 50 unbroken reps.
How to Progress
Week 1–2: Master the 10-count form. Do Workout 1 (25 reps) two to three times per week. Focus on clean reps, not speed.
Week 3–4: Move to Workout 2 (EMOM). Increase to 4–5 reps per minute if 3 feels comfortable. Start tracking your total time for sets of 20–30 reps.
Week 5–8: Alternate between Workout 2 and 3. Aim to hit 50 continuous reps with consistent form. Your push-up strength and core endurance will improve dramatically during this phase. Consider adding dedicated strength training on alternate days for balanced development.
Week 8+: Attempt The Century. Your first attempt will likely take 18–25 minutes. Work toward the 15-minute benchmark over the following weeks.
Train Navy SEAL burpees 2–3 times per week with at least 48 hours between sessions. The movement creates significant muscle damage and central nervous system fatigue — daily training is counterproductive for most people.
Who Should (and Shouldn't) Do Navy SEAL Burpees
Good candidates: Anyone who can already do 20+ standard burpees and 30+ push-ups with good form. People looking for a time-efficient full-body workout with no equipment. Runners and endurance athletes wanting upper body and core work that also maintains high heart rate — Navy SEAL burpees pair well with interval running for a complete conditioning programme.
Not recommended for: Complete beginners (build a base with standard burpees and push-ups first). People with wrist, shoulder, or lower back injuries (the volume of push-ups is demanding). Anyone who can’t maintain a solid plank position for 30+ seconds.
FAQ: Navy SEAL Burpees
What is a Navy SEAL burpee?
A 10-count advanced burpee variation featuring 3 push-ups, 2 mountain climbers (knee-to-elbow), and an explosive jump per rep. 100 reps = 300 push-ups.
How many calories do they burn?
Roughly 10–15 calories per minute. A 15-minute session burns 150–225 calories, with additional afterburn (EPOC) for hours afterwards.
What muscles do they work?
Everything: chest, shoulders, triceps (push-ups), core and obliques (mountain climbers + plank), quads, glutes, hamstrings, calves (squat + jump). Core is engaged throughout all 10 counts.
How many should a beginner do?
Start with 3–5 sets of 3–5 reps with 60–90 seconds rest. Focus on form. Don’t attempt them unless you can already do standard burpees and push-ups well.
What’s the difference from a regular burpee?
A regular burpee is 4–6 counts with 0–1 push-ups. A Navy SEAL burpee is 10 counts with 3 push-ups and 2 mountain climbers — roughly 2–3 times more work per rep.
The Ultimate Bodyweight Exercise
There’s a reason this exercise has endured in military training programmes for decades. Nothing else combines upper body pushing strength, core endurance, lower body power, and cardiovascular demand into a single movement with zero equipment. If your goal is to get lean and build functional strength without a gym, the Navy SEAL burpee is hard to beat.
Start with the form. Build the reps. Chase The Century. Your fitness will transform.
Our coaching programmes combine strength work, cardio, and bodyweight training into a structured plan that builds real fitness — not just endurance, but power, resilience, and body composition.
