Burpees have a reputation for being tough, but they're also one of the most effective full-body workouts out there. If you're new to fitness, just hearing the word "burpee" might make you want to run for the hills-but don't worry.

This powerful move has many variations that cater to different fitness levels, including gentle modifications that are ideal for beginners.

For those just getting started, there's a simplified version of the burpee that avoids high-impact movements like jumping or push-ups. Here's how to do a beginner-friendly burpee: Start by standing tall with your feet shoulder-width apart. Lower into a squat and place your hands on the ground. Then, step one foot back at a time into a plank position. Step your feet back forward into the squat and return to a standing position with arms raised overhead. This version strengthens the body without stressing the joints.

Start with 3 sets of 5 reps, increasing to 10-15 reps as your stamina improves. As you gain confidence, try the intermediate burpee-jump both feet back and forward together, and add a small jump at the end. Eventually, work your way up to the classic burpee that includes a push-up for a total-body challenge. The key is to progress gradually and stay consistent.