The thing about burpees is that it uses your own natural body resistance to tone and tighten. Not only does it offer big cardio benefits, it also works every major muscle group and burning those calories.

The burpee (a.k.a squat thrust) was first developed in the 1930s, and used by the military to test the fitness of World War II army recruits.

But the best thing about burpees is that you can do them pretty much anywhere. To ensure that you're doing it right, follow these four simple steps listed below:

1. While standing with your feet hip-width apart, squat down and place your hands on the floor in front of you, palms down.
2. Jump your feet back, arms extended, so your body is long and symmetrical in a plank position.
3. Pull your legs back under you so you’re back in a squat position, your palms face down against the floor.
4. Stand and jump straight up into the air, your arms stretched out toward the ceiling, landing back on your feet.

Aim for at least two sets of 10 burpees in your next circuit workout, and ramp it up to 10 sets if you’re in top shape. If you want to challenge yourself, try to do a push-up once you’re in the plank position in Step 2, before moving on to Step 3.