Calisthenics
Beginner week

Burpee

  • Full body
  • Chest
  • Thighs

Squat, jump back to a plank, jump in, and jump up.

Burpee: crouching with hands on the floor and feet back in a plank, then jumping up.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Stand tall, then squat down and put your hands on the floor.
  2. Jump your feet back into a high plank.
  3. Jump your feet back in towards your hands.
  4. Jump up with your arms overhead, and land softly.

Common mistakes

  • Hips sagging in the plank. Keep your body straight.
  • Landing with stiff legs. Bend your knees to soften the landing.
  • Going so fast that your form breaks. Slow down.

Easier or harder

Easier

Step your feet back and in one at a time, and stand up instead of jumping.

Harder

Add a push-up when you're in the plank.

In the plan

Beginner
Not used
Intermediate
Beginner week