Full burpees (chest to floor)

How to do it

1. Set upStand tall.
2. MoveSquat, hands down, jump back to plank, lower your chest all the way to the floor, push up, jump your feet in and jump up with your arms overhead.
3. Watch forFlopping down and worming back up. Lower with control and push up as one piece.

Easier or harder

Easier

Burpees: skip the chest to floor.

Harder

Single-leg burpees (right).

What it works

Muscles

Cardio, Upper body, Quads

Position

Standing

Intensity

High effort Hard

Impact

Jumping

Swap it for

• Burpees
• Burpee + jumping jack
• Burpee + 2 crunches
• Squat burpees
• 4 lunge jumps + 1 burpee
• Bodyweight thrusters