Burpee

How to do it

1. Stand tall with the feet hip-width.
2. Squat down and place the hands on the floor in front of the feet.
3. Step or jump the feet back into a high plank.
4. Optionally lower the chest for a push-up.
5. Step or jump the feet back in under the hips.
6. Stand up, or jump up with the arms overhead.

Common mistakes

• Hips sagging in the plank.
• Landing hard on straight legs.
• Rounding the back to reach the floor.

Breathing and tempo

Breathe rhythmically and move at a pace you can hold for the whole round. Slow down before your form breaks.

Make it harder or easier

Harder: Add the push-up and the jump, or do more rounds.

Easier: Step the feet back and in, skip the jump, or use a bench for the hands.

Sets and reps

Beginners: 3-5 rounds of 20-30 seconds, with 30-60 seconds of rest.

Fitness: 6-10 rounds of 30-40 seconds, with 20-30 seconds of rest.

Safety

• Land softly with bent knees.
• If you have joint or heart problems, start with the stepping version.

Swaps

Full gym: Mountain climber, Jumping jack

Dumbbells and a bench: Mountain climber, Jumping jack

Bodyweight only: Mountain climber, Jumping jack