How to Do Burpee Calisthenics Exercise

The burpee is also called the squat-thrust exercise. It's rumored to have been developed, perhaps by someone named Burpee, in maximum security prisons, where no exercise equipment is allowed. The burpee works every muscle in the body, which is why it's so difficult--and so effective.

Difficulty: Moderately Challenging

Instructions

1. Begin in the standing position with your feet about 12 inches apart.

2. Bend at the knees until your heels touch the backs of your thighs (a squat). Place your hands on the floor next to your feet.

3. Lean forward and, in one smooth motion, thrust your feet backward until your legs are straight and your toes are touching the floor. If you can't do this is one motion, move one foot at a time.

4. Take care not to let your back sag. Keep your abdominal muscles tight and your hips at the same level as your shoulders. If this is too difficult, you can raise your hips slightly.

5. Bring your feet back up to your hands and stand up. Repeat the exercise as many times as you can, then rest briefly and try another set.

Tips & Warnings

• Some versions of the burpee require a pushup before returning to the squat; some require that you jump into the air and tuck your knees to your chest; one fitness expert advises doing a burpee under a chin-up bar, and doing a chin-up before returning to the starting position.

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