Burpee Twist

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and your core engaged.
2. Keep your chest tall and your gaze forward to maintain a neutral spine.
3. Position your arms at your sides, ready to assist with balance and momentum.

How to do it

1. Squat down, place your hands on the floor, and jump your feet back into a high plank position.
2. Perform a push-up, then jump your feet back toward your hands into a deep squat position.
3. Explode vertically into a jump, rotating your hips and torso 180 degrees in mid-air while exhaling forcefully.
4. Land softly on the balls of your feet with knees slightly bent, then immediately repeat the sequence, rotating in the opposite direction.

Form checklist

• Maintain a flat back and tight core during the plank and push-up phases to prevent hip sagging.
• Ensure your hands are stacked directly under your shoulders during the push-up.
• Land with soft, slightly bent knees to absorb impact and protect your joints.
• Keep your head neutral and avoid looking down at your feet during the jump.

Pro tips

• Focus on 'snapping' your hips during the rotation to maximize oblique engagement and rotational power.
• Maintain a rhythmic breathing pattern: inhale as you drop down to the floor, and exhale as you explode into the jump.
• Land silently; the quieter your landing, the better your muscle control and joint safety.

Make it harder

• Add a knee-to-elbow 'mountain climber' during the plank phase for extra core and hip flexor work.
• Increase the rotation to a full 360-degree jump to further challenge your balance and explosive capacity.

Frequently asked

What muscles does the burpee twist work?

The burpee twist primarily targets the abs, calves, glutes, hamstrings, obliques, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the burpee twist?

The burpee twist requires no equipment — just your body weight.

Is the burpee twist good for beginners?

The burpee twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Plank Walk SquatIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps
• Elevated Lunge T Spine RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps