鍛錬How to do No-jump burpee
No-jump burpee works the Full body (a quiet option) with no equipment. Key cue: “Squat, step back one foot at a time, step in one at a time, stand”
Steps
- Squat down and place your hands on the floor
- Step back one foot at a time into push-up position
- Step forward one foot at a time and stand up
How many: 30–40 sec
Muscles worked
Full body (a quiet option)
Common mistakes
- Hips sagging in push-up position
- Rounding your back as you squat
Easier or harder
| Easier | Put your hands on a raised surface |
|---|---|
| Harder | Move both feet at once |
Build a full body routine with a timer
More full body exercises
Jump squatHard · No equipmentStep-upEasy · No equipmentPlankEasy · No equipmentMountain climberMedium · No equipmentPlank jackMedium · No equipmentStanding knee-to-elbowEasy · No equipmentBear plankMedium · No equipmentPush-upMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.