Burpee

The burpee is a full-body move: squat down, kick back to a plank, lower your chest to the floor, then jump up. It works your legs, chest and core and raises your heart rate quickly.

How to do the Burpee

1. Squat down and place your hands on the floor in front of you.
2. Kick your feet back to a plank and lower your chest to the floor.
3. Press up, hop your feet back under your hips, and stand.
4. Jump and clap overhead, then land soft and go again.

Common mistakes

• Your hips sag in the plank. Squeeze your glutes and keep your body in one line when you kick back.
• You rush and your form fades. Pick a pace you can hold for the whole set. Smooth beats fast.
• You land heavy. Bend your knees on landing and keep the jump small when you tire.

Equipment and setup

No equipment is needed. Use a mat if your floor is hard on your hands and chest.

In a small space, face a wall so you have room to kick back, and skip the jump if the ceiling is low.

Easier and harder versions

Easier: Step back and forward instead of kicking, or skip the push-up and the jump.

Harder: Add a push-up at the bottom or jump higher, reaching for the ceiling.

Workouts that use the Burpee

More full-body exercises