Burpees, the classic exercise everyone loves to hate, is also known as a squat thrust. No matter what you call it, this full-body move will work you. But, we know burpees can be intimidating, so we've broken the exercise down into three variations: beginner, intermediate, and advanced.
Beginner: Walk out
Aside from introducing your body to the basic mechanics of a burpee, this version makes for a great active warm-up exercise. Going from standing to the plank gets your heart pumping and wakes up your core.
Intermediate: Push-ups and Plyometrics
Adding a push-up at the bottom of the move and jump at the top increases the difficulty level and your heart rate.
Advanced: Add weights
Replacing the jump squat with a weighted overhead press adds an extra challenge to the arms and core. Use five- to 10-pound weight for the exercise.
- Place dumbbells by your feet. Squat down bringing hands in front of your feet, jump your legs into plank position.
- Do a push-up.
- Jump your feet forward to your hands returning to a deep squat position. Grab your weights and stand up while pressing weight overhead. Engage your abs to keep torso aligned.
- Bring the weights back down by your feet as you prepare to walk out again.
- Do 15 reps for a set.
If you choose to suffer through two to three sets of 15 reps of any of these three versions, feel proud and know you have worked your arms, legs, glutes, shoulders, and core. That's a lot of bang for your exercise buck.