Burpee Two Star Jumps

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Engage your core and maintain an upright chest to prepare for the movement.
3. Ensure you have enough space to fully extend your arms and legs laterally.

How to do it

1. Drop into a squat, 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 forward toward your hands to return to a low squat.
3. Explode vertically into a star jump, extending your arms and legs out to the sides to form an 'X' shape in mid-air.
4. Land softly on the balls of your feet and immediately explode into a second star jump before resetting.
5. Exhale forcefully on each jump and inhale as you transition back to the plank.

Form checklist

• Keep your core braced during the plank to prevent your hips from sagging or arching.
• Land with soft, slightly bent knees to absorb the impact of the jumps.
• Ensure your hands are directly under your shoulders during the push-up phase.
• Maintain a flat back when transitioning from the floor to the standing position.

Pro tips

• Focus on 'snapping' your feet back to your hands as quickly as possible to maximize the plyometric effect.
• Use a vigorous upward arm swing to help generate height and momentum for the star jumps.
• Maintain a rhythmic breathing pattern to manage your heart rate during this high-intensity sequence.

Make it harder

• Increase the tempo of the transitions to minimize ground contact time.
• Add a chest-to-floor drop instead of a standard push-up for a greater range of motion.

Frequently asked

What muscles does the burpee two star jumps work?

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

What equipment do you need for the burpee two star jumps?

The burpee two star jumps requires no equipment — just your body weight.

Is the burpee two star jumps good for beginners?

The burpee two star jumps is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee With ChairIntermediate · calves, glutes, hamstrings, and quadriceps