Burpee
A burpee combines a squat, a floor-supported position and a jump, working your chest, legs, hips and midsection. It builds whole-body stamina and coordination, making it a practical choice when you want an energetic cardio movement without equipment.
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Moving between standing, a low squat, a hands-on-the-floor position and a jump makes the burpee a whole-body cardio movement. You should feel the main effort through your thighs, hips and chest, with your stomach, shoulders, arms, the backs of your legs and calves helping you stay controlled as your body changes level.
Choose it when you want to build stamina while also practising how your whole body works together through large changes in position. It suits you if you are comfortable getting down to the floor, supporting yourself through your hands and leaving the ground for the jump. The combination can feel demanding, especially if those elements are new to you.
Burpees fit naturally into a cardio-focused session or alongside other bodyweight movements when you want to raise the overall effort. Because they involve floor support and jumping, they make more sense once you already feel ready for energetic movement than as your first activity. Their equipment-free format also works well when space and kit are limited.
How to do it
Stand with your feet about hip-width apart and your arms relaxed by your sides.
Bend your knees and lower your hips into a deep crouch facing the floor.
Place your palms flat on the floor just in front of your feet.
Jump both feet back until your legs are extended and your body forms a straight line.
Bend your elbows and lower your chest to the floor while keeping your body aligned.
Press through your palms to straighten your arms and return to the straight-body position.
Jump both feet forward, landing near your hands in a deep crouch.
Jump straight upward with your arms overhead, landing in the starting stance with your knees softly bent.