Burpee Twist

Burpee Twist


This exercise involves performing a burpee (a combination of a squat, push-up, and jump) and then twisting your body to one side before jumping back up and repeating the movement. It is a full-body exercise that targets multiple muscle groups and improves cardiovascular endurance.

Muscle Group

Equipment Required

Burpee Twist Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Squat down and place your hands on the ground in front of you.
  3. Jump your feet back into a plank position.
  4. Do a push-up.
  5. Jump your feet back to the starting position.
  6. Jump up and twist your body to the left, bringing your right knee up to your left elbow.
  7. Jump back to the starting position.
  8. Jump up and twist your body to the right, bringing your left knee up to your right elbow.
  9. Jump back to the starting position and repeat the exercise for the desired number of reps.

Burpee Twist Form & Visual

Burpee Twist

Burpee Twist Benefits

  • Increases cardiovascular endurance
  • Strengthens upper body muscles (chest, shoulders, triceps)
  • Strengthens lower body muscles (quads, glutes, hamstrings)
  • Improves core stability and strength
  • Burns calories and aids in weight loss
  • Can be done anywhere without equipment
  • Improves coordination and agility

Burpee Twist Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abdominals
  • Obliques
  • Chest
  • Shoulders
  • Triceps

Burpee Twist Variations & Alternatives