Burpee From standing, lower into a crouching squat with your hands on the floor. Do a squat thrust by jumping your feet back, simultaneously bending your elbows behind you, touching your chest to the floor. As you jump your feet forward to your hands, straighten your arms and come back into a squat. Do an explosive jump straight up, getting as much height as you can. Do eight to 12 burpees. Image Source: POPSUGAR Photography / Kathryna Hancock