Burpee Twist

Perform Burpee Twists for a full-body cardio and core workout. Combine a classic burpee with a rotational jump, targeting your abs, obliques, and legs.

AdvancedPlyometrics Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Burpee Twist

Compound

Jump Twist

Plyometrics · Body weight

Intermediate

Compound

Burpee Squat

Plyometrics · Body weight

Advanced

Description

Burpee Twist is a high intensity exercise that combines burpees and a twist to work the entire body, with focus on the core muscles.

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How to do Burpee Twist

01
Setup
Stand tall with your feet shoulder-width apart and your core engaged, looking straight ahead.
02
Setup
Lower into a squat, placing your hands on the floor just inside your feet with fingers pointing forward.
03
Kick your feet back simultaneously into a high plank position, ensuring your body forms a straight line from head to heels.
04
Immediately jump your feet forward, landing softly back into the squat position with your hands still on the floor.
05
Explode upwards into a vertical jump, rotating your hips and torso 90 degrees to one side as you jump, landing softly with knees slightly bent. Alternate the rotation direction with each repetition.

Tips

Exhale forcefully as you jump and twist upwards to actively engage your core muscles and maximize power.
Land softly on the balls of your feet with knees slightly bent to absorb impact and protect your joints.
Maintain a tight core throughout the entire movement, especially during the plank and rotational jump, to stabilize your spine and enhance oblique activation.
Find a fluid, continuous rhythm for the exercise, moving smoothly from one phase to the next without pausing, to maximize cardiovascular benefits.

Common mistakes

Rounding your lower back during the plank or when kicking your feet back/forward can strain your spine; fix this by keeping your core braced and maintaining a neutral spine.
Failing to achieve a full squat or powerful jump reduces the exercise's effectiveness; ensure your hips go below parallel in the squat and explode off the ground for maximum height and rotation.
Only twisting your upper body during the jump diminishes core engagement; initiate the twist from your hips and engage your entire torso to achieve a full 90-degree rotation.

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Questions

Is Burpee Twist good for beginners?

Burpee Twist is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Burpee Twist?

You need Body weight to perform Burpee Twist. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Burpee Twist?

Exhale forcefully as you jump and twist upwards to actively engage your core muscles and maximize power. Land softly on the balls of your feet with knees slightly bent to absorb impact and protect your joints. Maintain a tight core throughout the entire movement, especially during the plank and rotational jump, to stabilize your spine and enhance oblique activation. Find a fluid, continuous rhythm for the exercise, moving smoothly from one phase to the next without pausing, to maximize cardiovascular benefits.

What are common mistakes when doing Burpee Twist?

Rounding your lower back during the plank or when kicking your feet back/forward can strain your spine; fix this by keeping your core braced and maintaining a neutral spine. Failing to achieve a full squat or powerful jump reduces the exercise's effectiveness; ensure your hips go below parallel in the squat and explode off the ground for maximum height and rotation. Only twisting your upper body during the jump diminishes core engagement; initiate the twist from your hips and engage your entire torso to achieve a full 90-degree rotation.