Slow Burpee: Proper Form, Benefits & How Fit Play Counts It
A no-jump, apartment-friendly burpee: squat down, step back into a plank one foot at a time, step forward, and stand tall — all at a controlled tempo. Full-body work without noise or impact. Each full stand→plank→stand cycle counts as a rep.
Category: Full Body · Type: Reps · Default goal: 8 reps
Benefits 💪
- Full-body strength and endurance without impact
- Quiet — no jumping, downstairs-neighbor friendly
- Controlled tempo builds core stability
How to do it ✅
1) From standing, squat down and place your hands on the floor.
2) Step one foot back at a time into a plank — no jumping.
3) Step your feet forward one at a time, back to the squat.
4) Stand up tall with control, then repeat.
How Fit Play counts the Slow Burpee 📱
Fit Play tracks the position and angles of joints such as your shoulders, hips, and knees in real time. One rep is counted each time you complete a full cycle from the start position to the end position shown above and back again, and it is announced by voice and a beep. If the movement is not completed, the count does not go up.
Joint angles read from the "Stand" sample photo: knee about 176°, hip about 175°, elbow about 161°.
Joint angles read from the "Crouch, hands down" sample photo: knee about 35°, hip about 39°, elbow about 168°.
Joint angles read from the "Plank" sample photo: knee about 175°, hip about 173°, elbow about 169°.
These come from a single photo, so they vary with body proportions and camera angle.
Recognition is most stable when the phone stands upright 2–3 meters away and your whole body, head to toe, is in the frame.
Related guides 🔗
Fit Play Exercise Guide - All 10 Bodyweight Exercises at a Glance
Browse all 10 bodyweight exercises by body area, each with the skeleton recognized by the app.
Fit Play - Auto Counter & Log
A home workout app that recognizes your movement with the camera and counts reps and hold time automatically. Run through 10 bodyweight exercises and routines — squats, push-ups, planks, and more — completely hands-free.
Frequently Asked Questions (FAQ)
How does Fit Play count the Slow Burpee?
It tracks the position and angles of your joints with the camera and counts one rep for each full cycle from the start position to the end position and back. Reps are read aloud.
How many reps should I start with?
The default goal in Fit Play is 8 reps. You can adjust it to your level, so start with what you can do with good form and build up gradually.
Do I need equipment for the Slow Burpee?
No. It is a bodyweight exercise, so a mat is all you need to do it at home.