Bodyweight

Half Burpee

The Half Burpee is a toned-down burpee variation. It combines squats, reaching, and push-up positioning to target the legs, core, and arms. This full-body exercise improves cardiovascular fitness, endurance, strength, and flexibility.
View all exercises
Half Burpee instructions
Step-by-step instructions
1
Start in a standing position with your feet shoulder-width apart.
2
Bend your knees and put your hands flat on the ground, just in front of your feet.
3
Kick your feet back quickly to land in a high plank position, keeping your body straight from your head to your feet.
4
Bring your feet back towards your hands by hopping them forward.
5
Stand back up and repeat for the programmed number of reps. Make sure not to rush through the steps or forget to maintain a tight core throughout.
Start in a standing position with your feet shoulder-width apart.
Bend your knees and put your hands flat on the ground, just in front of your feet.
Kick your feet back quickly to land in a high plank position, keeping your body straight from your head to your feet.
Bring your feet back towards your hands by hopping them forward.
Stand back up and repeat for the programmed number of reps. Make sure not to rush through the steps or forget to maintain a tight core throughout.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Kettlebell Skull Crusher with trainwell
Kettlebell Skull Crusher
The Kettlebell Skull Crusher is a tricep-targeting exercise for strength and definition, ideal for beginners to advanced fitness levels. Perfect for building stronger arms.
Try it out
Strength
Yoga Ball Dumbbell Hammer Curl To Press with trainwell
Yoga Ball Dumbbell Hammer Curl To Press
The Yoga Ball Dumbbell Hammer Curl To Press is a compound exercise for arms and shoulders. Utilizing a yoga ball, it targets biceps and shoulders, enhances core stability, and improves muscle endurance, strength, balance, and coordination.
Try it out
Strength
Band Floor Press with trainwell
Band Floor Press
The Band Floor Press improves upper body strength and stability, focusing on the chest and arms. This exercise challenges muscles with a resistance band and its elasticity, enhancing strength through full motion range.
Try it out
Start your fitness journey today
Enjoying exercises like Half Burpee, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer