Burpees
🔥 Fat-Burning Cardio · updated September 2026
⏱ 30 sec🔁 3 sets📶 advanced
Targets: everything — the biggest calorie-per-second move in the library
How to do it
- 1From standing, squat down and place your hands on the floor.
- 2Jump or step the feet back into a strong plank.
- 3Do one push-up (optional), then jump or step the feet back in.
- 4Stand or jump tall with arms overhead. That's one rep.
Form tips
- • The plank in the middle must be real — braced core, no sagging hips.
- • Step back instead of jumping back for a joint-friendly version that still burns.
- • Pace to finish the set: smooth 10 beats sloppy 15.
Common mistakes
- • Banana-back plank under fatigue (the most common burpee injury path).
- • Skipping depth in the squat and turning it into a bounce.
- • Sprinting the first set and dying in the second — even pacing wins.
