hiit · bodyweight
Burpee
The most-hated, highest-return bodyweight fat-loss move.
4–6 × 10 12 minrest 45s
Equipment
bodyweight
Rest
45s between sets
Primary muscles
full body
Also works
cardiovascular
How to do it
- Stand tall.
- Squat down and place your hands on the floor.
- Kick your feet back to a plank position, chest can tap the floor.
- Snap your feet back to your hands and stand or jump vertically.
Form cues
- ✓Chest tall on the jump
- ✓Soft landing, knees bent
- ✓Steady breathing
Common mistakes
- ✗Sagging hips in the plank
- ✗Skipping the full stand
Progressions
- Step-back burpee → standard burpee → burpee + push-up → burpee + tuck jump