Burpees might be painful (in a good way!), said Javen Palmer, a Level-3 personal trainer in the UK but "they work your whole body" and get your heart rate seriously spiking. Palmer's tip: adding a burpee finisher after a strength workout "is a great way to increase that calorie burn." You can also try these burpee variations if you're not ready for the full, high-impact exercise.
- Start standing with your feet hips-width apart and your core pulled in toward your spine.
- Looking straight ahead, bend at both the hips and knees, squatting down until you can place your palms on the floor. Keep your chest lifted and core tight.
- Jump your feet straight back into a high plank position, making sure your shoulders stay over your wrists and your feet hips-width apart, heels over toes.
- With your core engaged, bend at your elbows and lower your torso toward the mat to perform a push-up. Don't let your back slouch or hunch — try to keep it flat the whole time.
- Push through your hands to complete the push-up and return to the plank position.
- Jump your feet forward to your hands, coming back into a low squat.
- Push through your feet and jump up, getting as much height as you can. Be sure to land gently and with control.
- This counts as one rep.