Burpee

Squat-plank-push-up-jump in one continuous movement — full-body conditioning that shows up in circuits and time-crunched sessions.

Setup

Stand tall with room to drop to the floor.

How to do it

1. Crouch, plant the hands, and jump or step the feet back to a strong plank.
2. Chest touches the floor with a rigid body (or skip the push-up if prescribed without).
3. Snap or step the feet back under you and jump tall with arms overhead.
4. Find a sustainable rhythm — smooth beats frantic.

Common mistakes

• Sagging worm-like push-ups.
• Landing the feet wide and shallow, loading the knees badly.
• Sprinting the first five then collapsing — pace them.

Scale it

Easier: Step back and step in instead of jumping; drop the push-up.

Harder: Add a tuck jump, or wear a light vest.