Cardio
BurpeesBurpees
Squat, jump back to a plank, return and jump. A full-body conditioning exercise that needs no equipment.
How to do it
Setup. Stand with your feet shoulder-width apart.
- Squat and place your hands on the floor.
- Jump or step your feet back to a plank, then bring them back in.
- Stand and jump, reaching your arms up.
Most common mistake
Landing hard on your lower back as you drop. Keep the plank firm.
Coach's tip
Step back instead of jumping if your knees or wrists complain.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 5-8 reps | 60s |
| Intermediate | 3 sets | 10-12 reps | 60s |
| Advanced | 4 sets | 12-15 reps | 60s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places burpees on the right days with the right volume for your level.
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