How to do a Burpee
- Stand with feet shoulder-width apart.
- Squat down and plant both hands on the floor.
- Jump the feet back into a plank and perform a push-up.
- Jump the feet forward to land beside your hands.
- Explode straight up with arms overhead, then land softly and repeat.
Keep in mind
- Plant the hands, kick back to a full plank, and keep the hips in line.
- Do a real push-up, or leave it out — a half one just wrecks the plank.
- Jump the feet up beside your hands before you stand.
- Land soft from the finishing jump.
Common mistakes
- The hips sagging in the plank and the push-up — brace, or drop the push-up.
- Sloppy landings as fatigue sets in — slow the pace instead.
- Skipping the full stand at the top — extend the hips on every rep.
Breathing
Breathe out as you kick back, in as you come up, and out on the jump.
Take care
Everything about a burpee degrades under fatigue — reduce the pace before the standard, and drop the push-up or the jump before you drop the form.
Easier and harder
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