conditioning
Burpees
cardiovascular · chest · quads · core
bodyweight · intermediate
How to do it
- 1Squat down, jump or step back to a plank, return, then stand or jump.
What to think about
- Stepping back instead of jumping keeps the effort without the impact.
What usually goes wrong
- Letting the hips sag in the plank position when tired.
Worth knowing
- It is the landing that hurts people. Land soft with bent knees, and stop the set when your form goes rather than pushing through.
Watch it
Instead of this
Incline Treadmill WalkThe same movement, a step easier while you build the pattern.Stationary BikeThe same movement, a step easier while you build the pattern.Brisk WalkThe same movement, a step easier while you build the pattern.Cardio FinisherThe same movement, a step easier while you build the pattern.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Adults benefit from regular aerobic activity across the week alongside muscle-strengthening work on two or more days.
- The energy cost of an activity can be estimated from its MET value, bodyweight and duration.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.