8 Count Bodybuilders vs Burpees: Differences, Benefits & Muscles Worked

Key Takeaways

• 8 Count Bodybuilders consist of eight distinct counts, including squat down, thrust back to plank, push-up down, push-up up, legs spread wide, legs together, thrust forward to squat, and return to standing.
• Burpees flow continuously from standing to squat to plank to push-up to squat to explosive jump without prescribed pauses.
• Both exercises target full-body muscle activation, including chest, shoulders, triceps, quadriceps, glutes, hip flexors, and core, but 8 count bodybuilders uniquely target hip abductors and adductors during the leg spread component.
• 8 Count Bodybuilders develop body control, positional awareness, and movement discipline ideal for beginners learning proper patterns, while burpees develop explosive power, metabolic conditioning, and work capacity for advanced trainees.
• For home full-body training, the SOLE Equipment Mat provides a cushioned surface for both exercises, and the SOLE SW180 Adjustable Dumbbells enable weighted burpee variations.

8 Count Bodybuilders vs Burpees: Understanding the Difference

When it comes to full-body conditioning exercises, few movements deliver the comprehensive benefits of 8 Count Bodybuilders and burpees. 

While both challenge your cardiovascular system and engage multiple muscle groups, they differ in execution, emphasis, and benefits. 8 Count Bodybuilders emphasize controlled, deliberate movement with distinct pauses, while burpees flow continuously from one position to the next.

Knowing these differences helps you choose which exercise fits your goals or how to use both in your training. 

What Are 8 Count Bodybuilders?

8 Count Bodybuilders originated in military training programs specifically designed to build strength, endurance, and movement discipline through eight distinct counts.

The 8 Count Bodybuilder follows a precise sequence of movements. Start standing, then squat down with hands on the floor (count 1). Kick both legs back to plank position (count 2). Lower into a push-up (count 3), then push back up (count 4). Spread your legs wide apart (count 5), then bring them back together (count 6). Jump your feet forward to return to the squat (count 7), then stand up (count 8). 

Each transition must be controlled and deliberate without rushing through positions or using momentum.

Military Origins

8 Count Bodybuilders have deep roots in military physical training, where they are used not just for physical conditioning but also to instill discipline and attention to detail. The requirement to maintain proper form while counting through each position builds mental resilience alongside physical capability.

Proper Form

During the push-up portion, your body should maintain a straight line from head to heels with core engaged. When spreading and closing the legs, movement should come from the hips while maintaining a stable upper body position without sagging. 

The most common form mistakes include rushing through positions, allowing hips to sag during plank positions, and failing to achieve a full range of motion during the push-up.

What Are Burpees?

Burpees combine squat, plank, push-up, and jump into one fluid movement that simultaneously challenges strength, endurance, and the cardiovascular system.

The standard burpee begins from a standing position, then drops into a squat with hands on the floor, kicks feet back into plank position, performs a push-up, returns to the squat position by jumping feet forward, and finishes with an explosive jump while reaching arms overhead. 

The entire sequence is typically performed as one fluid motion without the distinct counts or pauses found in 8 Count Bodybuilders.

Common Variations

Box jump burpees incorporate a jump onto an elevated surface. Single-leg burpees increase stability challenge. Lateral burpees involve jumping side to side between repetitions. Mountain climber burpees incorporate knee drives while in the plank position.

Form Mistakes to Avoid

Common mistakes include allowing the lower back to sag during the plank, landing with straight legs after the jump, and failing to fully extend the hips at the top of the movement. Many people also skip lowering their chest all the way to the ground during the push-up.

Muscles Worked by Both Exercises

Both exercises deliver comprehensive full-body workouts targeting similar muscle groups, though with different emphasis patterns based on the controlled versus explosive nature of each movement.

Primary Muscles

The chest, shoulders, and triceps engage during the push-up component, while the quadriceps and glutes drive the squatting portions. Hip flexors and abdominals activate during leg thrusts backward and forward while providing stabilization throughout plank positions.

Unique to 8 Count Bodybuilders

The leg spread component (counts 5–6) specifically targets hip abductors and adductors, muscle groups often neglected in other compound movements. This attention to hip stabilizers makes 8 Count Bodybuilders particularly valuable for balanced lower body development.

Unique to Burpees

The explosive jump creates greater activation of muscles responsible for vertical power production. Your calves, quads, and hip extensors coordinate to produce maximum upward force. This power development aspect makes burpees particularly effective for athletes requiring explosive movements.

Core Engagement

Core stabilization represents the most continuous muscular demand throughout both exercises. The rectus abdominis, transverse abdominis, and obliques work constantly to maintain proper alignment during plank positions and transitions.

Key Differences Between Both Exercises

Choose Based on Your Goals 

For home training, the SOLE Equipment Mat protects joints during both exercises. 

For progressive overload and advanced variations, the SOLE SW180 Adjustable Dumbbells with 16 weight settings from 5–80 pounds enable weighted burpee variations, dumbbell thrusters, and supplementary strength exercises targeting muscles used in both movements.

SOLE Treadmills support cardiovascular conditioning on recovery days, building the aerobic base that improves your performance during high-rep sets. 

Check out SOLE’s collection today!

Frequently Asked Questions (FAQs)

How many calories do 8 count bodybuilders burn compared to burpees?

Burpees typically burn 10–15 calories per minute when performed continuously at moderate pace. 8 Count Bodybuilders burn slightly fewer—approximately 8–12 calories per minute—due to their controlled pace and built-in pauses between positions. 

Which exercise is better for beginners?

8 Count Bodybuilders generally provide a more structured and controlled introduction to full-body bodyweight movements for most beginners. The distinct counts create natural checkpoints for proper positioning, allowing beginners to ensure correct form at each stage. 

Can I do these exercises every day?

Performing either exercise with high volume daily is not optimal for most individuals due to recovery considerations. Both exercises create significant systemic fatigue and local muscle stress, benefiting from 24–48 hours of recovery between high-volume sessions. 

How do I prevent wrist pain when doing these exercises?

Wrist discomfort commonly occurs due to the extended wrist position during the plank and push-up portions. For immediate relief, try elevating the heels of your hands on parallettes, dumbbells, or push-up handles to create a more neutral wrist position. Performing exercises on a slightly soft surface like a yoga mat rather than a hard floor can reduce impact stress. Long-term prevention requires developing wrist mobility through regular flexion/extension stretches and progressive strengthening exercises.

What equipment supports effective bodyweight training at home?

While both exercises require no equipment, proper surface and complementary equipment enhance effectiveness and progression. The SOLE Equipment Mat provides a cushioned, stable surface protecting wrists and joints during plank positions while reducing impact stress during burpee landings.