Full body

Burpee (with a step-back option)

Squat, plank and stand in one sequence — a full-body cardio challenge you can make low impact.

Advanced Includes jumping No equipment
Movement diagram for Burpee (with a step-back option): crouch, hands on the floor to high plank
Original diagram — start and finish positions.

How to do it

  1. Stand tall, then squat down and place your hands on the floor in front of your feet.
  2. Step or jump your feet back into a high plank.
  3. Step or jump your feet back towards your hands.
  4. Stand up — adding a small jump with arms overhead if you want the full version.

Form tips

  • Step rather than jump to keep it low impact.
  • Keep your plank strong — no sagging hips.

Common mistakes

  • Landing heavily.
  • Rounding your back in the squat.

Easier and harder

Make it easier

Place your hands on a step or sofa so you do not have to go as low, and step instead of jump.

Make it harder

Add a press-up in the plank, or a jump at the top.

Sources

  1. NHS: 10 ways to stop leaks — checked 3 Oct 2026

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