Burpee Step-Back (No Jump)

Execution

1. Bend the knees, push the hips back and plant your hands on the floor in front of your toes.
2. Step one foot at a time back into a plank position, no jump, squeezing the glutes so the hips cannot sag.
3. You can lower your chest to the floor and press back up, or leave this part out if you are new to it.
4. Step the feet back in one at a time near your hands, landing on the whole foot rather than just the toes.
5. Stand up tall out of the squat, without jumping at the top.
6. Keep a steady pace you can sustain through the whole set; sloppy form or running out of breath is the signal to stop.
7. A beginner aims for 8-12 reps a set with 60 seconds of rest, since stepping back is easier than jumping back and holds up for more reps at the same effort.
8. Dizziness, chest pain or unusual breathlessness means ending the session and seeing a doctor.

Quick cues

• Step, don't jump.
• Hips don't sag in the plank.
• Stand up steady, no pop at the top.
• Rhythm beats raw speed.

Common faults

• Fault: Rushing the footwork and losing the plank alignment

  Fix: Slow down and step each foot deliberately instead of rushing through.

• Fault: The hips sagging in the plank position

  Fix: Brace the glutes and core before stepping the feet back.

• Fault: Trying to jump out of habit on the stand-up

  Fix: Consciously stand up by driving through the legs, without pushing off the toes to pop up.

• Fault: Planting the hands too close to the feet, straining the wrists

  Fix: Plant the hands shoulder-width apart and ahead of the toes.