Burpee

Stand with your feet hip-width apart and brace your core. Relax your shoulders and look straight ahead.

Quickly squat down, place your hands on the floor, and extend your legs back. In the plank position, keep your torso braced so your lower back doesn't sag or your hips rise.

Pull your legs back toward your hands, stand up, and jump lightly. Bend your knees slightly on landing to absorb the impact, then move into the next rep.

This full-body movement combines lower-body drive with core stability. If your arms feel like they're doing all the work, brace your core harder as you extend your legs.

A sagging lower back in the plank increases back strain, and knees collapsing inward during the jump stress your joints. Prioritize a neutral spine and a stable landing over jump height.

Inhale as you send your legs back and exhale as you stand. Don't hold your breath; matching your breathing to each rep helps you last longer.

At first, focus on making the transitions smooth rather than jumping high. Increase your speed gradually only while you can maintain your form.