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Cardio & conditioning

Step-by-step burpees: practice sets and short efforts

The session for the 30-day burpee challenge's Mondays and Wednesdays, and a beginner burpee session on its own. Pick your step and do only that one: 1, hands on a bench, step back and in, stand up; 2, the same with your hands on the floor; 3, jump back and in, then stand up; 4, the full burpee with a jump; 5, add a push-up. The demo shows step 4. Mondays are practice sets only, and Wednesdays add the efforts from week 2; the challenge's phases set each week's dose. Keep every rep clean, land softly and breathe out as you step or jump back.

15 minBeginner7 movesNo equipmentHip flexors · Hip abductors · Shoulders · Quads · Glutes · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march90 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy, building to briskEasier: Seated marchHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoEasier: Seated marchHarder: Jumping jack
  3. Bodyweight squat8 slow reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Inchworm walkout3 to 4 reps
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoBend your knees as much as you needEasier: Forearm plankHarder: Plank walk-up
  5. Straight-arm plank (high plank)2 holds of 10 to 15 s
    Intermediate · Abs, Shoulders, Chest · 3D demoHands on a bench if the floor is hard on your wristsEasier: Knee hover (Pilates tabletop hover)Harder: Leg pull front (Pilates leg pull down)

Practice sets (your step)

Rest 60 to 90 s, standing or marching slowly

  1. Burpee3 to 5 sets of 5 to 8
    Advanced · Quads, Chest, Shoulders · 3D demoYour step from the list above. Easy to moderate: you can talk in short sentences. End each set while your form holdsEasier: Mountain climbers

Efforts (Wednesdays, from week 2)

Rest 60 to 90 s of easy marching after each

  1. Burpee4 to 6 sets of 20 to 30 s
    Advanced · Quads, Chest, Shoulders · 3D demoAfter 1 practice set. Your step, at a pace you can keep clean: hard, a few words at most. No jumping: step jacks or sit-to-stands with the same timingEasier: Mountain climbers
  2. Standing march60 to 90 s between efforts
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy; let your breathing settleEasier: Seated marchHarder: Standing band hip flexion

Cool-down

  1. Standing march1 to 2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow right downEasier: Seated marchHarder: Standing band hip flexion
  2. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Week 1 is practice sets only. Efforts start at 4 in week 2 and add one a week, up to 6.
  • Move up a step when your practice sets feel easy at the top of the range and your form holds to the last rep.
  • Brace so your hips don't sag in the plank, stand up with your chest up, and land softly with bent knees. Sore wrists: fists, push-up handles or dumbbells, or your hands on a bench.
  • If you leak, use steps 1 or 2, squeeze your pelvic floor just before each jump, and see our pelvic floor guide. Don't start burpees in pregnancy.
  • Stop for chest pain, faintness or unusual breathlessness. Call 999 (911 in the US) for chest pain that doesn't go away or comes with sweating, feeling sick or breathlessness, or if you faint.
  • Dark urine, or very painful, swollen or weak muscles in the days after a session, needs medical help the same day.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

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HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the step-by-step burpees: practice sets and short efforts take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 6 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.