Burpee
A burpee is squatting down to place your hands on the floor, stepping or jumping back into a plank, bringing your feet back in and standing up into a small jump. It works almost the whole body, mostly the legs and chest, and is hard cardio.
- Group
- Cardio
- Equipment
- None
- A first set
- 8 reps
How to do it
Start position
Stand tall with your feet shoulder-width apart and your arms by your sides.
One rep
- Squat down and place both hands flat on the floor in front of your feet.
- Step or hop both feet back into a straight high plank.
- Bring your feet back in close to your hands.
- Stand up and do a small jump with your arms reaching overhead, landing softly.
Tempo
About 4 seconds per rep, at a controlled pace. A set of 8 takes around 32 seconds.
Form cues
- Show every part clearly, one after another.
- Your hands land shoulder-width apart and stay put.
- Hold a straight plank in the middle.
Common mistakes
- Hips sagging in the plankTighten your stomach as your feet land behind you; step back instead of jumping if needed.
- Skipping parts to go fasterDo fewer reps and finish each part: squat, plank, feet in, stand, jump.
- Landing hardLand on the balls of your feet with soft knees.