Mountain-Climber Burpee

1. Begin in a standing position.

2. Drop into a squat position with your hands on the ground.

3. Kick your feet back into a plank position while keeping your arms extended.

4. Perform a push-up; this step is optional.

5. Quickly draw one knee to your chest, then back, and then the other knee, in a running motion as if you're climbing a mountain. Usually perform four mountain climbers (two per leg).

6. Jump your feet back into the squat position.

7. Explosively jump up into the air, reaching your arms overhead.

8. Land and immediately drop back into a squat to begin the next repetition.

This high-intensity exercise is a full-body workout that combines elements of strength, cardiovascular endurance, and agility. It can serve as a standalone workout routine or be part of a high-intensity interval training (HIIT) session.