Technique
Start standing, then squat down and place hands on the ground. Jump feet back into a plank position, then jump feet forward to squat position, and stand up with a small jump.
A modified burpee exercise that combines a squat, plank, and jump movement to provide a full-body workout with reduced intensity compared to full burpees.
Start standing, then squat down and place hands on the ground. Jump feet back into a plank position, then jump feet forward to squat position, and stand up with a small jump.
Begin standing with feet shoulder-width apart, ready to perform the half burpee movement.
Return to standing position with a small jump after completing the half burpee sequence.
Squat down, jump back to plank, jump forward, stand with jump
Not maintaining plank position, poor coordination, landing hard, incomplete movement
Increase speed, add push-up, or progress to full burpees.
Remove the jump, perform step-by-step, or use modified plank position.
Land softly to reduce impact on joints. Stop if you experience pain in the knees, wrists, or chest. Maintain proper form throughout the movement.