Half Burpee

Setup

Stand with your feet shoulder-width apart.

Movement

1. Drop to Squat: Lower your hips into a squat until your hands reach the floor.

2. Kick Back: Quickly kick both feet back simultaneously into a high plank (push-up) position, ensuring your body forms a straight line from head to heels.

3. Return to Squat: Immediately jump both feet forward back into the deep squat position.

4. Repeat: Stand or return directly to the next rep depending on your training style.

Important Considerations

• Keep your core engaged throughout the transition to prevent your lower back from sagging in the plank position.

• Aim for speed in the kick-back portion to increase the intensity of the cardiovascular component.