Burpee

Starting Posture

Begin standing tall with your feet hip-width apart and your arms by your sides.

How to Exercise

1. Squat down and place your hands on the floor in front of you. 2. Jump your feet back so that you are in a plank position. 3. Perform a push-up, lowering your chest to the floor. 4. Jump your feet back towards your hands. 5. Explosively jump into the air, reaching your arms overhead. 6. Land softly and immediately go into the next repetition.

Breath Control

Inhale as you squat down and place your hands on the floor. Exhale as you jump your feet back into the plank position and perform the push-up. Inhale as you jump your feet back towards your hands. Exhale as you explosively jump into the air.

Common errors

Dropping your hips too low during the squat. Allowing your back to arch excessively during the plank position. Failing to fully extend your arms during the push-up.

Weights

N/A

Grips

N/A

Variations

Burpee with a tuck jump: Instead of jumping into the air with your arms overhead, bring your knees to your chest in a tuck jump. Burpee with a lateral jump: Instead of jumping straight up, jump laterally to one side and then back to the center before each repetition.

Comments and tips

Make sure to engage your core throughout the exercise to protect your lower back. Focus on explosive power during the jump. Beginners can modify by removing the push-up from the sequence.

Cautions

Avoid overarching your lower back during the plank position. Land softly to protect your joints. Do not let your knees cave in during the squat portion of the exercise.