Watch this video to learn how to do the Burpee (Squat Thrust) correctly. Follow step-by-step guidance and activate your full-body muscles effectively.
How to Do Burpee (Squat Thrust)?
Stand tall with your feet shoulder-width apart, toes pointing forward or slightly outward for balance.
Lower into a deep squat by pushing your hips back as if sitting in a chair. Place your hands flat on the ground, shoulder-width apart.
Jump your feet backward into a push-up (plank) position. Keep your core tight to maintain a straight line from head to heels.
Return your feet quickly back to the squat position, then explode upward into a jump, reaching your arms overhead.
Land softly and immediately go into your next repetition to keep the momentum and heart rate up.
What Muscles Does a Burpee Work?
- ✅ Full Body – Chest, legs, core, shoulders, glutes
- ✅ Cardiovascular system – improves endurance and stamina
Burpees are excellent for building explosiveness, metabolic conditioning, and total-body strength.
🔥 Why Include Burpees in Your Workout?
- Burns high calories in a short time
- No equipment required – bodyweight only
- Improves coordination, balance, and athletic performance
- Great for HIIT, functional fitness, or fat-loss training
🌟 Struggling with Burpee Form or Progression?
Need help adjusting burpees to your fitness level or building proper technique?
👉 GET ONLINE COACHING!
Our certified trainers will personalize your workout plan, guide your technique, and keep you progressing safely.