The burpee is one of the best fat-burning bodyweight exercises out there.

But there’s one major problem with it: Most men don’t do it right.

(For an incredible workout that’ll make your abs, quads, and biceps pop—check out the new METASHRED EXTREME transformation program from Men’s Health.)

That’s because the exercise combines a hip hinge, plank, pushup, squat, and jump. It’s complex.

And if you can’t do each of those individual movements with proper form, then you’re putting yourself at risk of injury.

The fix: Start with the beginner burpee, as shown by Men’s Health Fitness Director BJ Gaddour in the video above.

It uses a wider stance, which decreases the range of motion. This position is easier on your knees and back, and helps prevent your spine from rounding.

Gaddour also slows down the burpee’s tempo. You can concentrate on your form during each section so you become a master.   

Even if you can rock the burpee with no issues, Gaddour still recommends warming up to any burpee workout with the beginner version. It’ll stretch your hip flexors, get your heart pumping, mobilize your joints, and wake up your mind-muscle connection for peak performance in the full-speed version of the burpee.