Burpee

Full bodyintermediaterepsno equipment

From standing, squat and place the hands on the floor, jump both feet back to a plank, do one push-up, jump the feet back in beside the hands and jump straight up with arms overhead, landing softly in place.

How to do it

1. Stand with feet shoulder-width apart, arms by the sides.
2. Squat down and place both hands flat on the floor in front of the feet, shoulder-width apart.
3. With weight on the hands, jump both feet back together to land on the balls of the feet in a straight-arm plank; body straight from head to heels.
4. Do one push-up: bend the elbows about 90 degrees until the chest is just above the floor, then press back up; hands stay planted.
5. Jump both feet forward to land flat just behind the hands in a deep squat.
6. Stand and jump vertically, arms reaching overhead; land softly on the balls of the feet, knees bending, back where you started.

Muscles worked

Main: quads, glutes, chest
Supporting: triceps, shoulders, calves, abs