Burpee Simplified

Full bodyDifficulty 4/5Standing

How to do it

Place your hands down, step into a plank, then lower your knees for a modified push up
Keep your core engaged as you push up, then lift your knees and stand
Raise your arms overhead to complete the movement
Press firmly through your fingertips rather than your palms to avoid straining your wrists

Your whole body warming up, your chest and arms working in the push-up, and your heart rate rising.

Demonstration and technique cues from the Military Calisthenics app. Difficulty is the app's content rating.

Compare the technique and difficulty of each variation.

For women Difficulty 2/5

Full body

For women Difficulty 2/5

Full body

See the exercise order in a complete session.

Choose a women's plan and preview your first day.