Burpee Twist
Description
The burpee twist is a burpee variation where you add a rotational jump (typically 180 degrees) at the top of each rep instead of a vertical jump. It combines burpee conditioning with rotational power training, useful for athletes in rotational sports.
Muscle Group
Equipment Required
Burpee Twist Instructions
- Stand tall with feet shoulder-width apart.
- Squat down and place your hands on the floor.
- Jump your feet back into a plank. Optionally add a push-up.
- Jump your feet back to a squat position.
- Explode upward into a jump while rotating 180 degrees in mid-air.
- Land facing the opposite direction with bent knees to absorb impact.
- Immediately drop into the next burpee, rotating back to face the original direction on the next jump.
- Continue for time or reps. The constant direction change is disorienting and demanding.
Burpee Twist Form & Visual
Burpee Twist Benefits
- Combines burpee conditioning with rotational power
- Builds rotational core strength
- Develops body awareness and balance
- Excellent cardiovascular conditioning
- Useful for rotational sports
- No equipment needed
Burpee Twist Muscles Worked
- Obliques (rotation)
- Quadriceps and glutes
- Pectoralis major (push-up phase)
- Core (entire trunk)
- Hip rotators
- Calves (jump)
Burpee Twist Variations & Alternatives
- Burpee
- Burpee with Push-Up
- Jump Twist
- Dumbbell Burpee
- Burpee Box Jump
