Burpees

Full BodyBodyweightIntermediate

The burpee is an explosive full-body exercise combining strength and cardio to burn maximum calories.

Sets

3-4

Reps

10-15

Rest

60s

Instructions

1
Stand with feet shoulder-width apart.
2
Squat down and place your hands on the floor in front of your feet.
3
Jump your feet back into a push-up position.
4
Perform a full push-up (chest to floor), then jump your feet back toward your hands.
5
Jump explosively upward with arms overhead. Land softly.

Maintain a steady pace rather than going all-out and burning out.

Land softly on the balls of your feet to protect your joints.

Modify by removing the push-up or jump if needed to maintain proper form.

A customized program with exercises tailored to your level and goals.