Demo & instructions
Step-Back Burpee
Also known as: Low-Impact Burpee, Walk-Out Burpee, No-Jump Burpee
Instructions
A burpee where you step the feet back and forward one at a time and stand up instead of jumping. It keeps the full-body rhythm of the burpee without the impact.
- Movement
- Locomotion
- Type
- Compound
- Level
- Beginner
- Typical range
- 20 sec – 3 min
Setup
- 1Stand with the feet hip-width apart and a clear space in front of you.
Execution
- 1Squat down and place the hands on the floor in front of the feet.
- 2Step one foot back, then the other, into a straight-arm plank.
- 3Step the feet back in one at a time and stand up tall, reaching the arms overhead.
- 4Add a push-up in the plank position for a harder version.
Breathing
Exhale as you stand and reach; inhale as you lower the hands.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
