Burpees

Benefits

• • Full-body conditioning in a single movement
• • No equipment required

Step by step

1. 1Start standing, then squat down and place your hands on the floor.
2. 2Jump your feet back into a high plank.
3. 3Perform a push-up, then jump your feet back toward your hands.
4. 4Explode upward into a jump, reaching your arms overhead.

Breathing guide

Exhale on the jump, inhale as you drop into the squat.

Common mistakes

• • Sacrificing form for speed
• • Letting the hips sag during the plank phase

Safety tips

• • Break the movement into parts if you're new to it.
• • Land softly with bent knees.

Variations

• • Half burpee (no push-up)
• • Burpee box jump