From a standing position, bend the knees to place your hands onto the ground and jump or step back your feet to a high plank position.
With control, lower your body all the way down to the ground.
Use your upper body and core strength to press back up to a high plank.
Jump or step your feet back towards your hands.
Jump or step back to a standing position.

Note: if you have joint pain, remove all jumps from the burpee. You can also take the press-up out of the move if it is too intense by simply jumping or stepping out to high plank, then bringing the feet straight back in.

Strength training: this simple 25-minute HIIT workout only has 3 exercises and is more effective than running