There’s a reason why football teams, CrossFitters, and elite military forces use the burpee in their workouts. Burpees, also known as squat thrusts, are one of the only equipment-free exercises that work your entire body and give you a great cardiovascular workout. This variation, combined with our squats will get you one workout closer to getting the legs you’ve always wanted.

Workout Breakdown

12 Minutes of Work

Beginners: 30 Seconds Work | 10 Seconds Rest

Intermediate/Advanced: 50 Seconds Work | 10 Seconds Rest

Exercise #1: Jump squat- - Jump as high as you can, landing in a squatting  position. Knees should be at a 90 degree bend.

Exercise #2: ½ Burpee – Lower your body into a squat. Place your hands on the floor in front of you for support. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body. Kick your feet back to their original position. Repeat.