Full burpees (no jump)

How to do it

1. Set upStand tall with your feet hip-width apart.
2. MoveSquat, kick your feet back to a plank, lower your chest all the way to the floor, press up, step or snap your feet in, and stand up reaching overhead.
3. Watch forSagging hips in the plank. Squeeze your glutes so your body stays in one line.

Easier or harder

Easier

Burpees (no jump): skip the chest-to-floor push-up.

Harder

Full burpees (chest to floor): add the jump.

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
• Burpees (no jump)
• Squat burpees (no jump)
• Burpee + 2 crunches (no jump)
• Bear burpees