Step-back burpee

A burpee without jumps: hands down, step back one foot at a time to a plank, step in and stand up — cardio that is easier on the joints.

How to do it

1. 01From standing, squat down and place your hands on the floor in front of your feet.
2. 02Step back one foot at a time into a high plank, bracing to keep your body straight.
3. 03Step your feet back up toward your hands one at a time, keeping your back flat.
4. 04Stand all the way up, reaching overhead if you like, without jumping.
5. 05Repeat continuously, switching the leading foot each rep and breathing steadily.

Common mistakes

• Hips sagging in the plank — brace your abs and glutes as soon as the second foot lands.
• Rounding your back to reach the floor — bend your knees and hips and keep your chest up.
• Only half standing — come all the way up and squeeze your glutes at the top.