Burpee Power Flow
0| Health Benefit | Description |
|---|---|
| Cardiovascular Endurance | Strengthens the heart and lungs by maintaining an elevated heart rate, improving oxygen flow and stamina. |
| Full Body Toning | Engages the legs, core, and shoulders simultaneously, helping develop lean, balanced muscle tone. |
| Explosive Strength | Enhances power through quick, high-intensity movements, improving agility and reaction time. |
Exercise & Rest Chart
| Set | Duration / Reps | Rest |
|---|---|---|
| Warm-Up | 3 minutes (light jog or jumping jacks) | 30 sec |
| Burpee (No Push-Up) | 10 reps | 20 sec |
| Burpee (No Push-Up) | 12 reps | 20 sec |
| Burpee (No Push-Up) | 14 reps | 30 sec |
| Burpee (No Push-Up) | 16 reps | 40 sec |
| Cool Down | 2 minutes (deep breathing, arm and leg stretch) | — |
🔥 Guided Instructions for the Workout Plan
Warm-Up
Before starting, spend about 3 minutes getting your body loose and ready. A light jog in place, arm circles, or jumping jacks will elevate your heart rate and prepare your muscles for the explosive movements ahead.
Main Exercise: Burpee (No Push-Up)
Start by standing tall with your feet shoulder-width apart. Lower your hands to the floor and jump your feet backward into a plank position. Skip the push-up — instead, immediately jump your feet back toward your hands. From here, jump upward explosively, reaching your hands above your head and touching your toes as you extend. Land softly and flow right into the next rep.
Keep your core tight, breathe steadily, and maintain control with every jump. The key is rhythm — make each movement smooth, powerful, and fluid.
Intensity Tip
If you’re new, slow it down and focus on form. As you get stronger, increase your pace and reps to keep your heart rate high and your muscles challenged.
Cool Down
After the final set, take 2 minutes to stretch out your legs, shoulders, and back. Use deep breathing to lower your heart rate and allow your body to recover. This helps prevent soreness and keeps your flexibility intact for tomorrow’s training.