Running vs Burpee
Which one fits your Cardio workout plan?
Contents
Running burns more per minute than Burpee — MET 9 vs 4. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Running and Burpee and pick the one that fits your Cardio workout.
Running vs Burpee: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Running more often — 2,587 sessions compared to 1,237 for Burpee.
What most people do isn't always what fits you. Running and Burpee differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Running and Burpee Differ
| What differs | Running | Burpee |
|---|---|---|
| Muscles worked | quads, hamstrings, abs, and calves | chest, quads, abs, calves, and triceps |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,587 sessions | 1,237 sessions |
How to Do Running
Running Muscles Worked: Cardio
Form
- 1. Stand with your feet shoulder-width apart and get ready naturally.
- 2. Take a step forward and start running smoothly while swinging your arms.
- 3. At the end of the exercise, gradually slow down and switch to walking.
Coach's Tips
- Land softly on your feet and be careful not to lean too far forward.
For a full Running guide with alternatives and benefits, see the Running exercise guide.
How to Do Burpee
Burpee Muscles Worked: Cardio
Form
- 1. Sit upright and place your hands on the front of your feet.
- 2. Stretch your legs back to create a straight line with your body.
- 3. Bring your legs back together and return to the first position.
- 4. Stand up using your leg strength, raise your hands high, and jump.
Coach's Tips
- 1. Engage your abs to keep your lower back straight and prevent lower back pain, making sure your lower back does not arch.
- 2. Be careful not to let your knees come together inward, and if the impact of jumping is too much, just lift your heels.
For a full Burpee guide with alternatives and benefits, see the Burpee exercise guide.
Frequently Asked Questions
Which is better for Cardio, Running or Burpee?
Planfit users log Running more often — 2,587 sessions against 1,237 for Burpee. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Running and Burpee work the same muscles?
Not quite. Running loads quads, hamstrings, abs, and calves, and Burpee loads chest, quads, abs, calves, and triceps.
What equipment do Running and Burpee need?
Running needs bodyweight only, and Burpee needs bodyweight only.
Which is easier to start with?
Running is the easier place to start. Move to Burpee once your form holds up.
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