Bodyweight Exercise: Burpees

Burpees are a very intense exercise – like squat thrusts, but harder! These will work your heart and lungs, muscular endurance, plus balance and coordination. Burpees are very efficient as well – you get a great full body workout in a short time.

Step 1: Start in a standing position with feet close together, arms at your sides.

Step 2: Now, squat down and put the palms of your hands just outside and in front of your feet.

Step 3: Support yourself with your hands, then thrust your feet backward so that you are in the traditional “up” portion for a standard pushup.

Step 4: Do a full pushup and when you return to the up position, immediately jump your feet up to your hands.

Step 5: As soon as you reach the squat position, jump up! (Instead of standing up, you do a squat jump at the end.)

This is one “rep”.

Now you’re back to the standing position and can start another rep.

Burpees video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.