Half-Burpees

How to do it

Start in a high plank. Jump both feet forward so they land flat outside your hands in a low squat position. Immediately jump them back to the rigid high plank. You never stand up.

The coaching cue

"Stay in the tunnel." Your hips should never rise above your shoulders. It is a rapid, horizontal piston motion.

What changes inside an AMRAP

Your quads will burn intensely. Keep your weight shifted slightly forward over your shoulders to give your legs a mechanical advantage.

Common mistakes

• Letting the hips pike upward on the jump back.
• Landing the feet behind the hands, so the squat position is never reached.

Workouts that use half-burpees

• Rapid Fire

  5 minute AMRAP — 15 Half-Burpees (Plank to squat stance), 15 Jumping Jacks

• Aft Engine

  5 minute AMRAP — 15 Half-Burpees (Plank to squat stance), 15 Reverse Snow Angels

• The Treadmill

  10 minute AMRAP — 10 Half-Burpees, 20 Skater Jumps (Total)

• The Cadence

  15 minute AMRAP — 10 Half-Burpees, 20 Air Squats, 30 Cross-Body Mountain Climbers

• Steady Draft

  15 minute AMRAP — 10 Half-Burpees, 12 T-Press Ups, 30 Cross-Body Mountain Climbers

• The Piston

  20 minute AMRAP — 15 Half-Burpees, 10 Wide Push-ups, 20 Air Squats, 10 Alternating Bird-Dogs

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.