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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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