To do a burpee correctly and safely, follow these step-by-step instructions:

1. Start standing with your feet about shoulder-width apart.
2. Drop into a squat position by bending your knees and pushing your hips back, keeping your chest up and back straight.
3. Place your hands flat on the floor just inside your feet.
4. Kick or jump your feet back so you land in a plank position with your body forming a straight line from your head to your heels. Your shoulders should be directly over your wrists.
5. Lower your chest to the floor by bending your elbows, performing a controlled push-up. Keep your core engaged and avoid sagging your back.
6. Press back up to the plank position.
7. Jump your feet forward to land just outside your hands, returning to the squat position.
8. Explode upward by jumping into the air, extending through your ankles, knees, and hips.
9. Land softly with knees slightly bent and immediately go into the next repetition.

Key form tips include keeping your back flat during the plank and push-up, controlling your movements rather than dropping or flailing, and maintaining proper alignment throughout

. If the full burpee is too challenging, you can modify it by skipping the push-up or replacing the jump with a step back and step forward to reduce impact

. This exercise combines a squat, plank, push-up, and jump, making it a highly effective full-body movement that raises heart rate and builds strength