Burpees are a great total body exercise that strengthens the core, chest, arms, glutes, quads, and hamstrings. They will help you burn fat and calories, increase your metabolism and is one of the best ways to improve your level of conditioning.
There are several variations of burpees for all levels of athletes. You can start out with just your body weight, you can add pushups and you can even do them suspended.
Always remember to keep your core engaged throughout the movement. Keep it safe and have fun.