Movement overview

The burpee is a full-body exercise that combines a squat, push-up, and jump into one fluid movement. It is designed to improve cardiovascular endurance, strength, and agility. Burpees are often used in high-intensity interval training (HIIT) due to their ability to elevate heart rate quickly.

Step-by-step cues

1. Start in a standing position with your feet shoulder-width apart.
2. Lower your body into a squat position and place your hands on the floor in front of you.
3. Kick your feet back to assume a plank position, keeping your body straight and core engaged.
4. Perform a push-up by lowering your chest to the ground and then pushing back up to the plank position.
5. Jump your feet forward to return to the squat position.
6. Explosively jump into the air, reaching your arms overhead.
7. Land softly and immediately go into the next repetition.

Technical tips

• Maintain a steady pace to ensure proper form throughout the exercise.
• Engage your core during the plank and push-up phases to protect your lower back.
• Focus on landing softly on the balls of your feet during the jump to reduce impact on your joints.
• Keep your elbows close to your body during the push-up for better control and efficiency.
• Breathe consistently: inhale as you lower into the squat and exhale as you jump up.
• If you're a beginner, start with a modified version by stepping back into the plank instead of jumping.