Step the feet back instead of jumping and this becomes something almost anyone can do.
In as you go down, out as you come back up. One clear breath per rep.
Beginner · None
Move up when squat thrusts stops being a challenge.
A burpee adds a push-up at the bottom and a jump at the top. A squat thrust is the middle part only, which makes it the sensible step towards burpees.
Yes, and it is the standard beginner version. Step one foot back, then the other, and reverse it. Same pattern, no impact.
Fast enough to raise your breathing, slow enough that your back stays flat when your hands hit the floor.
Which day to do Squat Thrusts, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe hardest and the most effective. One rep gives you a squat, a push up and a jump.
A plank and a sprint at the same time. Your abs work while your heart rate climbs.
Running on the spot, but with the knees driven high. Serious calorie burn in almost no space.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
