Full body
Burpees
The full body move that takes you from standing to the floor and back up again. It gets your heart rate up fast and works your legs, chest, shoulders and core.
- Works
- Quads, glutes, chest, shoulders, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about shoulder width apart.
- 2Squat down and place your hands flat on the floor in front of your feet.
- 3Jump your feet back into a high plank, body in one straight line, then jump them back in toward your hands.
- 4Stand up and jump, reaching your arms overhead. Land softly and go straight into the next rep.
Cues
- Pace them so you keep moving for the whole interval.
- Land soft, with your knees bent.
- Hips stay level in the plank. Don't let them sag.
Common mistakes
- Hips sagging in the plank. Brace your core as your feet land so your body stays in one line.
- Landing hard. Land on the balls of your feet with soft knees, then let your heels come down.
- Going too fast at the start. Pick a pace you can hold. Steady reps beat a fast start and a long stop.
Easier
Tiff's version steps back and steps in, with no jump at the top.
Harder
Add a push up at the bottom, or tuck your knees at the top of the jump.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are burpees cardio or strength?
Both, but mostly cardio when you do them fast. Your heart rate climbs quickly, and the squat, plank and jump work your legs, chest, shoulders and core. Add a push up for more strength work.
