Burpee

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Burpee, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Clear the floor and begin in a stance that lets both hands land inside the feet.

Execution

- Place the hands, step or jump to a braced plank, return the feet under control and stand or jump softly.

Range, tempo and breathing

- Complete 3 × 20–45 seconds at a repeatable pace. Build up gradually and keep acceleration and braking inside any measured distance.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not let the low back sag or land on locked knees. Use a step-back and remove the final jump.

Regression and progression

- Lower the pace, resistance, incline or work interval until breathing and movement are coordinated.

- Increase one variable at a time: duration or distance first, then pace or resistance.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Stop as well if the route, landing area, grip or machine is no longer secure.