All exercises
Burpee
Burpee is a full-body conditioning move that blends a squat, plank, and jump into one sequence. It's popular because it needs no equipment and scales easily by removing the jump or slowing the pace.
Instructions
Stand upright with feet shoulder-width apart. Squat down and place hands on the floor. Jump the feet back into a plank position. Perform a push-up. Jump the feet back toward the hands, then jump explosively upward with arms overhead. Land softly and continue into the next repetition.
Avoid Common Mistakes
• losing plank position and letting hips sag
• landing stiff without absorbing impact
• rushing repetitions with poor technique
• holding the breath
Variations
• without push-up
• with step-back instead of jump-back
• with pause in plank position
• slower controlled tempo
• higher jump emphasis
Type:
cardio
Exercise mode:
plyometric
Difficulty:
intermediate
Equipment:
none