If you have never attempted a Squat-thrust or a Burpee in your life, then you have never experienced a real workout! Few moves can challenge the body to build both strength and stamina like the Burpee does. Perhaps, the Surya-namaskar in Yoga might come at par, but that move may prove insurmountable for those with limited flexibility. The great thing about Burpees is that there are simpler and advanced variations to condition the athletic capabilities of people of all age groups and fitness levels. The simplest version of a Burpee is the classic Squat-thrust, shown in the image above.

While the instructions to perform this one move might sound deceptively simple, it has the reputation to fill dread in the hearts of even the most seasoned athletes. No wonder Burpees are a regular part of the routine for the likes of MMA fighters to members of the elite Special Forces. They condition your emotional and physical resilience.

So quit holding yourself back and incorporate this one ‘simple’ move to introduce your body to what next level ‘high intensity’ really feels like. Do not be surprised if you find yourself swearing as your arms, abs and legs start burning. As much as everybody loves to hate this one exercise, no other move offers a greater sense of accomplishment. We promise, once you have mastered the Burpee, you will never go back because you will love the results!

The above image clearly breaks down the entire flow of this big movement. In case you are feeling intimidated, the following videos are worth your time to remove any confusion or guesswork concerning the execution of this exercise.