Burpee
A full-body conditioning move — squat, plank, jump — that gets your heart rate up fast with no equipment.
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How to do the burpee
- 1Stand with your feet shoulder width apart.
- 2Squat down and put your hands on the floor in front of your feet.
- 3Jump or step your feet back into a high plank.
- 4Jump or step your feet back in toward your hands.
- 5Stand and jump, reaching your arms overhead. Land softly and go straight into the next rep.
When to pick it: Pick it for short, intense conditioning. Step instead of jumping to make it easier; add a push-up to make it harder.
Form cues
- Hips stay level in the plank
- Land softly on the balls of your feet
- Keep a steady rhythm over speed
Common mistakes
- Hips sagging in the plank
- Landing stiff-legged
- Rushing until form falls apart
Intervals
| Goal | Rounds | Work | Recover |
|---|---|---|---|
| Beginner | 6 rounds | 20 s on | 40 s easy |
| Building | 8 rounds | 30 s on | 30 s easy |
| Advanced | 10 rounds | 40 s on | 20 s easy |
Work hard enough that talking is difficult, then recover fully enough to keep your form on the next round. Get a full 4–12 week program →
Swap it for
Similar effort, different movement.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.