The burpee, or squat thrust is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a "four-count burpee": # Begin in a standing position. # Move into a squat position with your hands on the ground. (count 1) # Kick your feet back into a plank position, while keeping your arms extended. (count 2) # Immediately return your feet into squat position. (count 3) # Stand up from the squat position (count 4)