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Burpee

A full-body conditioning move: squat, plank, push-up and jump.

Category: blue

Levels: Beginner to Elite

How to do it

1. Squat, hands down, kick the feet back to a plank.
2. Jump the feet back in under your hips.
3. Explode up with a jump and a clap overhead. Lower the pace, not the form, when tired.

Muscles worked

Full body, heart rate

Easier version

Step back instead of jumping and skip the jump at the top.

Harder version

Add a push-up and a tuck jump.

Common mistake

Letting the lower back sag in the plank.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Squat thrust
2. Intermediate: Burpee to standing
3. Advanced: Burpee to jump
4. Pro: Burpee to broad jump
5. Elite: Continuous burpee broad jumps