Burpees also known as squat thrusts are one of the few equipment free exercises that work your entire body and give you a great cardiovascular workout. The principal muscles involved include quads, glutes, calves, hamstrings, chest and triceps. Start with your feet shoulder width apart. Now lower your body into a squatting position, placing your hands in front of you on the floor. Kick your feet back so that you are in a push up position. Keep your hands firmly on the ground to support your body.

Now lower your chest to do a push up, bring your chest back up and kick your feet back into their original position. Stand up and jump into the air while raising your arms over your head. When doing many burpees and row Make sure to breathe as much as you can and try to get into a rhythm with your breathing. Experiment with what works for you. Recognizing that as you get more out of breath, your rhythm will change slightly. But always try to keep your breathing as steady as possible.