Burpees are a high-intensity, full body exercise that combines strength and cardio, making them excellent for burning fat and building endurance. Start from a standing position, squat down, place your hands on the floor, and jump your feet back into a plank. Perform a push-up, then jump your feet back towards your hands. From this crouched position, push upwards into a jump, reaching your arms overhead. Land softly and immediately begin the next rep.
Instructions:
- Squat down: Start standing, then squat down and place your hands on the floor in front of you.
- Kick back: Jump your feet back into a plank position, keeping your body straight and core engaged.
- Push-up: Do a push-up, or simply hold the plank briefly.
- Jump up: Jump your feet back to your hands, stand up, and explode into a jump with arms overhead, and repeat.
Reps and weight suggestions:
- Beginners: 3 sets of 6-8 burpees, with rest in between.
- Intermediate: 3 sets of 10-12 burpees.
- Advanced: 4 sets of 15-20 burpees.
Tip:
Maintain a steady pace rather than going as fast as possible; quality is better than quantity.