Burpee Shuffle

Expert Advice

Focus on landing softly and maintaining a quick pace during the shuffle to keep your heart rate up and maximize the aerobic benefit of the exercise.

How-to-do Steps

Stand with your feet shoulder-width apart.
Drop into a squat position and place your hands on the floor.
Kick your feet back into a plank position and perform a push-up.
Jump your feet back to the squat position.
Stand up and perform a lateral shuffle to the side for a few steps.
Repeat the burpee on the other side followed by a lateral shuffle back to the starting position.
Continue alternating sides for the desired amount of time or number of repetitions.

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Muscles Worked

Burpee Shuffle primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, Biceps, Traps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Quads12%

Hamstrings12%

Calves12%

Glutes12%

Abs12%

Shoulders12%

Chest12%

Biceps12%

Traps4%

Equipment

Body Weight

Exercise Type

Cardio

Sets & Reps Guidance

Beginner3 x 20s

Intermediate3 x 30s

Advanced4 x 45s

Frequently Asked Questions

What muscles does Burpee Shuffle work?

Burpee Shuffle primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, Biceps, Traps. It is classified as a Cardio exercise performed with Body Weight.

How many sets and reps should I do for Burpee Shuffle?

For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.

Is Burpee Shuffle suitable for beginners?

Burpee Shuffle is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.