How to do the Burpee (No Jump)
Step by step
- Stand with feet shoulder width, then squat down and place your hands on the floor.
- Step one foot back at a time into a strong plank position.
- Hold the plank briefly without letting your hips sag.
- Step your feet back in one at a time and stand up tall - no hop at the top.
- Take short breaks whenever you need - this should challenge you, not wear you out.
The thing people get wrong
Stepping in and out instead of jumping keeps it lower-impact - keep your core tight in the plank so your lower back does not sag.
Coaching cue
Alternate which foot steps back first so one leg does not do all the work.
Make it easier or harder
- Easier: Put your hands on a bench or step so you are not going all the way to the floor.
- Harder: Add a push-up in the plank, or jump at the top to make it a full burpee.
Muscles worked
- Primary: Cardio, Core
- Secondary: Chest, Front delts
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.