Burpee Squat – Video Exercise Guide & Tips

Burpee Squat - Video Exercise Guide & Tips

Are you looking for a quick and effective full-body exercise? Look no further than the burpee squat!

Watch This Exercise Video

This dynamic move combines the power of the squat with the cardio of the burpee, giving you a challenging workout in just one exercise.

In this article, we'll guide you through proper form and technique, offer modifications for different fitness levels, and provide tips for avoiding common mistakes.

Get ready to squat and burpee your way to a stronger, fitter you!

Key Takeaways

  • The burpee squat is a full-body workout that engages multiple muscle groups.
  • It builds strength, increases cardiovascular endurance, and aids in weight loss.
  • The exercise improves flexibility, mobility, coordination, and agility.
  • Modifications can be made to suit different fitness levels, and proper form and technique should be emphasized to avoid common mistakes and potential injury.

Benefits of the Burpee Squat

The burpee squat offers numerous benefits for your overall fitness and strength. One of the advantages of this exercise is that it's a full-body workout. By combining the squat and the burpee, you engage multiple muscle groups at once, including your legs, glutes, core, arms, and shoulders. This not only helps to build strength but also increases your cardiovascular endurance.

Another advantage of the burpee squat is that it can be modified to suit your fitness level and goals. There are several variations of this exercise that you can try. For beginners, you can start by performing a modified version, where you step back into a plank position instead of jumping back. As you progress, you can add a jump at the end or even incorporate a push-up into the movement.

Proper Form and Technique

To ensure proper form and technique during the burpee squat, focus on maintaining a strong core and engaging multiple muscle groups simultaneously. This exercise not only strengthens your muscles but also improves flexibility.

Here are some key tips to help you perform the burpee squat correctly:

  • Begin in a standing position with your feet shoulder-width apart.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • Place your hands on the ground in front of you and kick your feet back into a push-up position.
  • Perform a push-up, keeping your body in a straight line from head to toe.
  • Jump your feet forward, landing in a squat position.
  • From the squat, explode upwards into a jump, reaching your arms overhead.
  • Land softly and repeat the movement for the desired number of repetitions.

For beginners, there are variations of the burpee squat that can help you build strength and improve your technique. You can start by eliminating the push-up or performing the exercise at a slower pace. Gradually increase the intensity as you become more comfortable and confident with the movement.

Modifications for Different Fitness Levels

For different fitness levels, modify the burpee squat to suit your needs and goals. Whether you're a beginner looking to build strength or an advanced fitness enthusiast seeking a challenge, there are modifications and variations available to cater to your level of fitness.

For beginners, it's important to start with simpler modifications to ensure proper form and avoid injury. One modification is to perform the exercise without the jump at the end. Instead of jumping up, simply stand up from the squat position. This reduces impact on the joints and allows beginners to focus on mastering the movement pattern.

Another beginner modification is to perform the burpee squat against a wall or sturdy object for support. Place your hands on the wall while performing the exercise to provide extra stability and make it easier to execute.

On the other hand, advanced variations of the burpee squat can add intensity and challenge to your workout. One variation is the burpee squat with a tuck jump. After performing the squat, explode up into a tuck jump, bringing your knees towards your chest. This engages your core and adds an element of plyometric training to the exercise.

Another advanced variation is the burpee squat with a push-up. Instead of simply going into the squat position, perform a push-up before jumping up. This adds an upper body component and increases the overall difficulty of the exercise.

Common Mistakes to Avoid

Avoid rushing through the burpee squat exercise, as this can lead to improper form and potential injury. To ensure you're performing the exercise correctly and maximizing its benefits, here are some common mistakes to avoid and tips for improvement:

  • Not maintaining proper alignment:

Make sure to keep your spine neutral and your knees aligned with your toes throughout the movement. This will help prevent strain on your back and knees.

  • Neglecting the full range of motion:

When performing the squat, make sure to lower your hips all the way down until your thighs are parallel to the ground. This will engage your glutes and quads more effectively.

  • Lack of control during the jump:

When jumping back into the plank position, avoid landing with a thud or collapsing your chest. Instead, focus on landing softly and maintaining a strong core.

  • Forgetting to breathe:

It's crucial to breathe in a controlled manner throughout the exercise. Inhale as you lower into the squat and exhale as you jump back into the plank position.

By avoiding these common mistakes and implementing these tips, you can perform the burpee squat exercise with proper form and reduce the risk of injury.

Now, let's move on to the next section where we'll discuss tips for increasing intensity and achieving better results.

Tips for Increasing Intensity and Results

To increase the intensity and achieve better results with the burpee squat exercise, focus on incorporating plyometric movements. Plyometric exercises involve explosive movements that can increase resistance and challenge your muscles in new ways. One way to do this is by adding a jump to your burpee squat.

Instead of simply standing up after the squat, explode upwards into a jump, engaging your lower body muscles even more. This will increase the resistance on your muscles and make the exercise more challenging.

Another way to increase the intensity is by focusing on the time under tension. Time under tension refers to the amount of time your muscles are working during an exercise. To increase this, slow down the movement and focus on controlled, deliberate repetitions.

When you lower yourself into the squat position, take your time and really feel the burn in your muscles. Then, explode upwards with power and control. This will maximize the time your muscles spend under tension and increase the effectiveness of the exercise.

Remember to always listen to your body and start with modifications if needed. As you progress, gradually increase the intensity by incorporating plyometric movements and focusing on the time under tension. By doing so, you'll challenge your muscles, increase resistance, and achieve better results with the burpee squat exercise.

Frequently Asked Questions

How Many Calories Can You Burn by Doing Burpee Squats?

By incorporating burpee squats into your workout routine, you can burn a significant amount of calories. This exercise is a full-body movement that combines a squat, plank, and jump, engaging multiple muscle groups simultaneously.

By performing burpee squats with proper form and intensity, you can maximize calorie burn and reap the benefits of increased cardiovascular endurance and improved strength.

Can Burpee Squats Help With Weight Loss?

Burpee squats can definitely help with weight loss! By incorporating this exercise into your fitness routine, you can burn a significant amount of calories and boost your metabolism.

The combination of the squat and the explosive jump in the burpee squat engages multiple muscle groups, leading to increased muscle tone and improved overall fitness.

To ensure proper form and prevent injury, make sure to maintain a strong core, land softly, and modify the exercise if needed.

Is It Necessary to Warm up Before Doing Burpee Squats?

Before doing burpee squats, it's necessary to warm up. Warming up helps to prepare your body for exercise and reduces the risk of injury. It increases blood flow, raises your body temperature, and improves flexibility.

Proper form and technique are also important when performing burpee squats. Make sure to maintain a strong core, engage your glutes, and land softly when jumping back into the squat position.

Following these guidelines will help you get the most out of your workout.

How Often Should Burpee Squats Be Incorporated Into a Fitness Routine?

Incorporating burpee squats into your fitness routine depends on your goals and current fitness level.

For beginners, starting with 2-3 sessions per week is a good way to gradually build strength and endurance.

As you become more comfortable, you can increase the frequency to 3-4 times per week.

Remember to always maintain proper form to avoid injury.

Additionally, there are variations of burpee squats that cater to different fitness levels, allowing you to challenge yourself and progress over time.

Are Burpee Squats Suitable for Individuals With Knee or Back Problems?

Burpee squats can be a challenging exercise, but they may not be suitable for individuals with knee or back problems. If you have knee or back pain, it's important to prioritize your safety and listen to your body.

Instead of doing traditional burpee squats, you can modify the exercise to reduce strain on your joints. For knee problems, you can try performing a modified squat or replacing the squat with a lower impact exercise.

For back problems, it's best to consult with a healthcare professional for appropriate modifications.


In conclusion, the burpee squat is a highly effective exercise that targets multiple muscle groups and improves cardiovascular fitness.

By maintaining proper form and technique, individuals can maximize the benefits of this exercise and avoid common mistakes.

Modifications can be made to accommodate different fitness levels, and by increasing intensity over time, individuals can achieve greater results.

Incorporating the burpee squat into your workout routine can help you reach your fitness goals efficiently and effectively.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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