Full body
Sprawls
A burpee without the push up: hands down, feet back to a plank, then back up to standing. It works your whole body and keeps your heart rate up.
- Works
- Quads, glutes, core, front shoulders, chest
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about shoulder width apart.
- 2Squat down and put your hands flat on the floor in front of your feet.
- 3Jump or step your feet back into a high plank.
- 4Jump or step your feet back in toward your hands and stand up tall.
Cues
- Hands down, feet back, then stand. No push up.
- Land in a strong plank, abs tight.
- Stand all the way up every rep.
Common mistakes
- Hips sagging as your feet land. Brace your abs before your feet hit the floor so you land in a straight plank.
- Rounding your back to reach the floor. Bend your knees and squat down instead of folding over.
- Not standing all the way up. Finish every rep standing tall with your hips all the way through.
Easier
Step your feet back one at a time and step them back in, or put your hands on a bench or step.
Harder
Jump your feet back and in faster, and add a jump at the top.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between a sprawl and a burpee?
A burpee usually has a push up at the bottom and a jump at the top. A sprawl skips the push up: hands down, feet back, then stand. That makes it quicker, so it's easier to keep going for a whole interval.
