Seated-to-floor Cardio Drop (Burpee-style Landing)
The seated-to-floor cardio drop is a burpee-style movement that involves dropping from standing to the floor and returning upright in a continuous cardio sequence. It challenges the cardiovascular system while engaging the full body, including the core, chest, and legs, through the rapid transitions.
How to do it
- Begin standing with your feet shoulder-width apart.
- Quickly lower yourself into a squat, place your hands on the floor, and jump or step your feet back to reach a plank position.
- Lower your body to the floor in a controlled manner.
- Push up from the floor and jump or step your feet back toward your hands.
- Return to standing and repeat immediately for the desired number of repetitions.
Form cues
- Keep your core engaged as you drop to the floor.
- Land softly on the balls of your feet.
- Maintain a steady breathing rhythm throughout.
- Keep your chest proud and back flat in the plank position.
Breathing: Inhale as you lower your body toward the floor, and exhale forcefully as you push back up to standing.
Common mistakes
- Sagging hips in the plank position, which places unnecessary strain on your lower back.
- Landing too heavily on your heels, which increases impact stress on your joints.
- Rushing the transitions before finding your balance, leading to poor form and fatigue.
Muscles worked
Primary: cardiovascular system. Secondary: abs, upper legs, chest.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp joint pain or dizziness, ease off and rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise without jumping?
Yes, you can step your feet back into the plank position instead of jumping to reduce impact.
How many times a week should I do this?
2 to 3 times a week is plenty for a beginner, allowing your body adequate time to recover.
What should I do if my wrists hurt?
Ensure your hands are placed directly under your shoulders and try performing the movement on a cushioned mat.