Burpee

Full BodyBodyweight

The burpee is a full-body conditioning exercise that boosts cardiovascular endurance and burns energy fast.

How to do it

1Stand upright with your feet shoulder-width apart and arms at your sides.

2Drop into a squat and place your hands flat on the floor directly under your shoulders.

3Jump your feet back into a full plank position, maintaining a straight line from head to heels.

4Perform a push-up, lowering your chest down toward the floor.

5Explosively jump your feet back in toward your hands into a deep squat.

6Jump straight up, reaching your arms overhead, then land softly and go straight into the next rep.

Common mistakes

Arching or sagging your lower back during the plank or push-up phase.

Cutting the push-up short or moving too sloppily without core control.

Skipping the explosive jump at the top or landing with stiff knees.

Holding your breath during high-intensity intervals.

Breathing

Exhale on the way down and through the push-up; inhale as you snap your feet back and jump up.

Make it harder or easier

To scale down: Skip the push-up (or do it from your knees), step your feet back one at a time, and stand up without jumping.

To scale up: Hold light dumbbells, add a chest-clap during the push-up, or tuck your knees to your chest at the top jump.

To push intensity: Increase your pace while keeping strict form and cadence.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.