Day 10 of 10
Full body
Burpees
Burpees is day 10 of the 10-exercise rotation (focus: Full body). Here you do it as four 60-second intervals with a work/rest split you choose, then a final 60-second push, and a beginner version is available.
A full-body explosive exercise that combines strength and cardiovascular training, building power and endurance.
How to do burpees
- Stand with feet shoulder-width apart.
- Squat down and place your hands on the ground in front of you.
- Jump or step your feet back into a plank position.
- Perform a push-up by lowering your chest to the ground.
- Jump your feet back toward your hands and explosively jump upward with arms overhead.
- Land softly and repeat for desired repetitions.
Beginner version
- Step back into plank position instead of jumping to reduce impact.
- Skip the push-up initially and just hold the plank position.
- Step forward instead of jumping to return to standing.
- Perform the movement at a slower, controlled pace.
- Build up intensity gradually as fitness improves.
Form tips
- Maintain a straight plank position throughout - don't let your hips sag.
- Land softly when jumping to reduce impact on joints.
- Keep your core engaged to protect your lower back.
Muscles worked
Primary: Chest, Shoulders, Triceps, Quadriceps, Glutes, Hamstrings. Secondary: Core, Calves, Cardiovascular system.
The 5-minute burpees workout
Four one-minute intervals with a work/rest split you choose (from 20 seconds on and 40 off, up to 50 on and 10 off), then a final 60-second push. Burpees is day 10 of the 10-day rotation.
Start the workoutGo at your own pace, and stop if anything hurts or you feel dizzy. Safety info