This one full body move could power you towards better running.

Burpees are a killer way for runners to cross-train. If you’re crunched for time or stuck indoors, just 10 minutes of burpees make for an amazing workout. And as a full-body exercise, they are great for building strength in your glutes, quads, core and shoulders—which will give you more power on the trails.

Here is how to execute the perfect burpee. Try incorporating these head-to-toe burners three times per week with three sets of 20.

Stand up straight with a slight bend in your knees.
 Crouch down to lower your hands to the ground, palms flat.
 Brace your core and shoot your feet out behind you, so your body forms a high plank.
 Hop your feet back into the crouch position.
 In one explosive movement, jump up as high as you can straight from the crouch. Repeat!