Ever wondered what the most badass exercise on the market is? It’s a full-body move that targets every muscle and boosts both your strength and aerobic capacities quickly. The name of the move? The burpee.

Full-Body Exercise: The Burpee

The burpee is the ultimate strength building full-body exercise. Burpees help you scorch fat, rev up your metabolism and get you conditioned like no other exercise.

The easy 3-step burpee technique:

1. Put your hands on the floor slightly wider than shoulder-width and pop your legs back into the starting point for a push-up.
2. Hold this plank position for a few seconds — add a push-up here if you want to kick things up a notch — then pull your legs forward between your hands. Slowly rise back into a squat with your arms in front of you at shoulder height.
3. Straighten up into a standing position, and repeat. To boost the cardio benefits of this routine, you can jump into the air as you stand up.

Get Started

Week (1)

2 sets – 5 burpees

Week (2)

3 sets – 5 burpees

Week (3)

3 sets – 7 burpees

Week (4)

3 sets – 10 burpees

Week (5)

3 sets – 12 burpees

Try this routine twice a week, a few days apart, and you’ll see your strength increase in all the muscles being activated through these two powerful exercises.

If you’re thinking about fitting easy exercise into your day, we’ve got your back.

Download “The 10 Minute Man Workout” ebook right now.

Leave this field empty if you’re human:

Don’t Change Much