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Cardio · Body Weight
Burpee Squat
Burpee Squat is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Burpee Squat
- Stand with your feet shoulder-width apart and your arms at your sides, ready to begin the movement.
- Lower your body into a squat position and place your hands on the floor in front of you.
- Step your right foot back, then your left foot, to land in a plank position, keeping your body in a straight line from head to heels.
- Step your right foot forward, then your left foot, to return to the squat position, then stand up and repeat.
Form tips
- Start with a moderate pace to master the form, then gradually increase your speed as you become more comfortable with the movement.
- Engage your core to maintain stability and support your lower back throughout the exercise.
- Focus on keeping your knees aligned with your toes during the squat to prevent unnecessary strain on your joints.
Burpee Squat alternatives
More cardiovascular system exercises
Burpee Squat FAQ
What muscles does Burpee Squat work?
Burpee Squat mainly works the cardiovascular system in the cardio (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Burpee Squat?
None. Burpee Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Burpee Squat should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Burpee Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Burpee Squat burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Burpee Squat?
Other exercises for the cardiovascular system include Dumbell Burpee, Treadmill Walk, Gym Elliptical Machine Sprint Speed and Battle Rope Alternating Arm Waves.
For developers
Use Burpee Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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