The Total-Body Move Everyone Needs to Learn, Especially Beginners

Updated on Jan 20, 2016 at 7:10 PM

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Burpees are a must-do move in our book, but we understand this classic bodyweight exercise can be a little intimidating — especially if you are new to working out. We're here to coach you through your very first burpee with a modified version anyone can do. This variation will help you build strength so you can master the full burpee in no time.

Begin standing with your feet hip-distance apart. Raise your heels off the floor as you lift your arms up. This is your modfied jump.

Bend your knees and squat down, placing the hands firmly on the floor.

Step your right leg back.

Step your left leg back, coming into a plank position with straight arms and legs.

Lower your knees to the floor.

Bend your elbows, lowering your chest to the floor to do a push-up.

Straighten your arms.

Lift your knees off the floor, returning to a plank position.

Step your right foot forward to your hands.

Step the left foot forward, coming into a low squat.

Rise up to a standing position, and you're ready to repeat the sequenece again.

We suggest starting with three sets of five reps and working your way up to 10 reps per set.