Burpees

Muscles worked: Chest, Abs & Core, Legs & Glutes, Glutes & Hips · Also: Shoulders, Triceps, Calves

To do a burpee, start standing, drop down and place your hands on the floor, step or jump your feet back into a plank, do a push-up if the version calls for one, jump your feet back in, and jump up, landing softly. They work nearly everything and raise your heart rate fast.

Pace yourself — burpees punish a sprint start. Keep your back flat in the plank part, land softly on the jump, and step back instead of jumping back if the full version is too much. A slower burpee with good form beats a fast sloppy one.

How to do it

1. Start standing, then drop down and place your hands on the floor.
2. Step or jump your feet back into a plank, keeping your back flat.
3. Do a push-up if the version you are doing calls for one.
4. Jump your feet back in toward your hands.
5. Jump up, landing softly, and repeat at a pace you can hold with good form.
6. If the full version is too much, step back instead of jumping back.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.