Fat Burn: Sculpt Your Core with Half Burpees

Add some heart-pumping cardio to the traditional Plank Pose with our modified Half Burpees, giving your core and metabolism a serious run for its money.

by Asana Rebel

1 Benefits

With every rep, you’ll tone those core muscles (think abs, chest and lower back) all while boosting your endurance levels and strengthening your spine for improved posture.

2 Step-by-Step Guide

Begin in a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air).

  1. Now looking forward, walk your feet slowly to the inside of your hands.
  2. From here, soften and bend your knees to “jump” back into a traditional Plank Pose.
  3. Now “jump” your feet forward, continuing to alternate between Plank and Forward Fold.
  4. Perform this modified burpee sequence a total of 12 times.
  5. To finish, allow your body to rest in Forward Fold, taking a deep breath in and out.

3 Focus Areas

  • Tones your core muscles (abs, chest and lower back)
  • Strengthens your legs and glutes
  • Improves posture
  • Boosts metabolism

4 Half Burpees - Tips

Don’t forget to pace yourself! If you happen to stop during this sequence, you’ll notice it only takes longer to get going again. Instead, pick a pace you can maintain for however many burpees you feel you can do and don't stop. Remember, slow and steady wins the race!

5 Variations

To further challenge yourself in this Plank-to-Forward-Fold sequence, try adding a push up in between. Do this by first dropping your chest down to your mat then pushing yourself back up to Plank Pose and finishing by “jumping” your feet back to your hands.