Burpees

How to do it

1. Set upStand with your feet hip-width apart.
2. MoveSquat and put your hands on the floor, jump your feet back to a plank, jump them back to your hands, then stand and jump with your arms overhead.
3. Watch forYour hips sagging when your feet land in the plank. Land in a solid plank, not a banana.

Easier or harder

Easier

Step-back burpees: step instead of jumping.

Harder

Full burpees (chest to floor).

What it works

Muscles

Cardio, Upper body, Quads

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• Full burpees (chest to floor)
• Burpee + jumping jack
• Burpee + 2 crunches
• Squat burpees
• 4 lunge jumps + 1 burpee
• Bodyweight thrusters

In these workouts

• 5-Minute HIIT Workout
• 10-Minute HIIT Workout
• 15-Minute HIIT Workout
• 20-Minute HIIT Workout
• 30-Minute HIIT Workout
• Upper-Body HIIT Workout
• Fat-Burning HIIT Workout