Burpee
10 reps
Drop to a push-up, jump your feet back in, then explode up.
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QUADS
Burpee
The burpee strings a squat, plank, push-up, and jump into one continuous sequence that hits nearly every muscle group. It's a go-to for full-body conditioning, easy to scale up or down, and fits almost any workout. Few bodyweight moves deliver as much strength and cardio in a single rep.
How to do it
- 1
Stand with feet shoulder-width apart and arms at your sides.
- 2
Hinge into a squat and plant your hands on the floor just outside your feet.
- 3
Support your weight on your arms and jump both feet back so your body extends into a plank.
- 4
Keeping a straight line from heels to shoulders, bend your elbows into a push-up.
- 5
Press back up and jump your feet back under you.
- 6
Explode up into a jump and land softly, then repeat.