Burpees use virtually every muscle in your body, which makes them a very efficient exercise, and an AWFUL exercise, which is why it’s name, is appropriate. It addition, Burpees places a significant load on your cardiovascular system so you get a cardio workout without having to run a single step (while wishing you were running instead[Symbol]). Finally, are an incredible calorie burner!.


  1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
  2. Jump both feet back so that you’re now in plank position.
  3. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
  4. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).
  5. Jump the feet back in toward the hands.
  6. Explosively jump into the air, reaching your arms straight overhead.


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