Burpees (no jump)

How to do it

1. Set upStand tall with your feet hip-width apart.
2. MoveSquat and put your hands on the floor, kick both feet back to a plank, bring them back under your hips and stand up, reaching overhead. There is no jump at the top.
3. Watch forRushing the stand-up with a rounded back. Drive through your heels and stand tall.

Easier or harder

Easier

Step-back burpees: step the feet back one at a time.

Harder

Full burpees (no jump): add the chest-to-floor push-up.

What it works

Muscles

Cardio, Upper body, Quads

Position

Standing

Intensity

High effort Hard

Impact

No jumping

Swap it for

• Half burpees (sprawl)
• Step-back burpee + punches
• Full burpees (no jump)
• Squat burpees (no jump)
• Burpee + 2 crunches (no jump)
• Bear burpees