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.

Krystal