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Burpees are a full-body conditioning exercise that combines a squat, a plank, a push-up, and a jump into one continuous, explosive movement. They tax nearly everything at once, working your chest, shoulders, triceps, core, quads, and glutes while spiking your heart rate for serious cardiovascular demand. From standing, drop into a squat and place your hands down, kick your feet back into a plank, lower your chest, then reverse the steps and finish with a jump and a reach overhead. Keep your core tight in the plank so your hips do not sag, and land softly from the jump with bent knees. Move at a pace you can sustain with good form rather than rushing into sloppy reps. Scale by stepping back instead of jumping. Burpees build endurance, power, and total-body coordination with no equipment needed.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.