Burpee
Also called squat thrust
- Works
- Heart and lungs · cardiovascular system
- Front of the thigh · quadriceps
- Chest · pectoralis major
- Deep trunk · transversus abdominis
- Needs
- No equipment
Setup
Stand with feet shoulder-width apart, with clear floor around you.
Steps
- Squat down and put your hands on the floor.
- Jump or step your feet back into a push-up position.
- Jump or step your feet back to your hands.
- Stand up. Add a small jump at the top if you want.
Breathing
Breathe as fast as you need to. Slow down if you cannot catch your breath between efforts.
Where you feel it
Everywhere, and strongly in your breathing.
Common mistakes
- Letting the hips sag in the push-up position.
- Landing heavily.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Step instead of jumping if your wrists or knees ache.