How to do Burpees
- Bend your knees and fold forward, planting your palms shoulder-width apart.
- Shift weight into your hands and hop both feet back into plank.
- Keep your shoulders over your wrists and your hips in line with your torso.
- Bend your elbows and lower your chest and hips to the mat with control.
- Press through your palms to lift your torso and hips back into plank.
- Keep your palms planted and hop both feet forward, bending your knees as they land.
- Shift your weight into your feet and lift your hands as you rise.
- Push through both feet into a controlled upward jump.
- Land on both feet with your knees and hips bent to absorb the impact.
- Repeat at your own pace, keeping each floor movement and landing controlled.
Variations
Lower your knees before bringing your torso to the mat. Press up with your knees down, then lift them to return to plank.