Burpee

How to do it

1. Stand tall with feet shoulder-width apart, arms relaxed at your sides, and core braced.
2. Drop into a low squat and place your hands on the floor just in front of your feet.
3. Kick or step both feet back so you land in a high plank position with arms straight.
4. Lower your chest to the floor in a controlled push-up, then press back up to the high plank.
5. Jump or step both feet back up under your hips into the squat position.
6. Explode upward into a jump with arms reaching overhead, land softly, and reset for the next rep.

Common mistakes

• Skipping the push-up at the bottom and turning the burpee into a squat-thrust-jump instead.
• Sagging the hips in the plank position, which strains the lower back over volume.
• Landing the jump with stiff legs instead of absorbing softly into a quarter squat.
• Going so fast that form collapses — turns a conditioning lift into a sloppy injury risk.