Conditioning

Burpee walk

Kit
No kit
Works
quads · shoulders · chest
Also
glutes · core · triceps · hip flexors

The burpee walk is a burpee with the jumps removed: you walk your hands out to a plank, then walk your feet back in and stand up. It keeps the full-body up-and-down pattern that raises your breathing rate, without the impact of jumping. It suits anyone who wants steady conditioning in a small space, or who finds standard burpees hard on the wrists, knees or shoulders.

Start this workout free

Form

How to do burpee walk

  1. 1Stand tall with your feet about hip width apart and a clear arm's length of floor in front of you.
  2. 2Hinge at the hips, bend your knees and place both hands on the floor in front of your feet, keeping your back long.
  3. 3Walk your feet back one at a time until you are in a straight plank: hands under your shoulders, hips level with your ribs and heels.
  4. 4Walk your feet back in towards your hands one at a time, then stand up and reach tall. Breathe out on the way up and keep breathing through the effort rather than holding your breath.
  5. 5Keep moving at a pace you can repeat for the whole set, smooth and even rather than rushed at the start.

Watch for

Common mistakes

  • The hips sag or pike up when you reach the plank position.

    Fix: Squeeze your glutes and brace your middle so the plank holds for a moment in a straight line before you walk back in.

  • Rounding the lower back to slam your hands down to the floor.

    Fix: Bend your knees more on the way down and place your hands deliberately, keeping your chest open.

  • Starting flat out and stalling halfway through the effort.

    Fix: Pick a rhythm you could hold to the end and settle into it from the first movement.

Variations

Easier and harder

EasierInchwormNo kit
HarderBurpeesNo kit

Sessions

Put it in a workout

None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.

Start this workout free