Step-back burpees

How to do it

1. Set upStand tall.
2. MoveSquat and put your hands down, step one foot back then the other into a plank, step them back in one at a time, and stand up.
3. Watch forSlowing to a crawl. Keep the steps quick and the rhythm steady.

Easier or harder

Easier

Use a couch or step for your hands.

Harder

Step-back burpee + punches.

What it works

Muscles

Cardio, Upper body, Quads

Position

Standing

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Half burpee + squat hold
• Standing jacks (low impact)
• Dynamic heel taps
• Butt kicks (no jump)
• Half burpees (sprawl)
• Step-back burpee + punches

In these workouts

• Beginner HIIT Workout (No Equipment)
• No-Jumping HIIT Workout
• Quiet Apartment HIIT Workout