How to do the Burpee
Step by step
- Stand tall, then squat down and place both hands on the floor in front of you.
- Jump or step your feet back into a straight-arm plank position.
- Optionally lower your chest to the floor, then press back up to the plank.
- Jump or step your feet back up to your hands.
- Stand and jump up with a reach, then land softly and go into the next rep.
The thing people get wrong
Pace yourself and keep your back flat in the plank - step back instead of jumping if your low back complains, and rest as needed.
Coaching cue
Land quietly from the jump with soft knees instead of thudding down flat footed.
Stay safe
Put your hands down flat with soft elbows so your wrists are not jammed when your feet land.
Make it easier or harder
- Easier: Do the no-jump version: step back and step in, and stand instead of jumping.
- Harder: Add a push-up at the bottom and a tuck jump at the top.
Muscles worked
- Primary: Cardio, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.