Burpees

Starting position

1. Stand tall with feet shoulder-width apart, arms at your sides.
2. Make sure you have enough space and the floor isn't slippery.
3. Brace your abs and look forward.

Execution

1. Squat down and place your palms on the floor in front of your feet, shoulder-width apart.
2. Shift your weight onto your hands and jump or step your feet back into a plank. Your body forms a straight line from head to heels.
3. Inhale as you lower your chest to the floor in a push-up, exhale as you press back up. Beginners can skip the push-up.
4. Jump or step your feet back to your hands into a squat.
5. Exhale and jump up, reaching your arms overhead. Land softly on the balls of your feet, roll onto the whole foot and go straight into the next rep.

Common mistakes

• Sagging hips in the plank — loads the lower back.
• Landing stiff-legged — jars the knees and spine.
• Rounding the back in the squat — the lower back works in a risky position.
• Chasing speed — technique falls apart within a few reps.

Beginner tips

• Start with the easier version: step your feet back and forward instead of jumping, and skip the push-up.
• Get clean form for 5–8 reps first, then pick up the pace.
• Breathe rhythmically and don't hold your breath.

Alternatives

• Squats — the lower half without the plank
• Push-Ups — the upper half on its own
• Планка прыжки ноги в стороны — plank-based cardio without the push-up