Exercise · Form & cues
Burpee — form guide
Full Body · Engine. Equipment: Bodyweight. Difficulty: Beginner.
TEMPO
Cyclic · sustainable pace
It's a pacing exercise, not a sprint. Find a rhythm you can hold for the full round — going to failure in round 1 wrecks the workout.
Cues
- Chest to floor, full hip extension at the top
- Soft landings on the jump back and forward
- Breathe in 2 counts, out 2 counts
Common mistakes
- Half-burpees with no chest contact
- Going too hard early
Injury notes
Step-back variant for knee/wrist issues.
Progression
Add reps per minute or strict push-up at the bottom.