Burpee Shuffle

Muscles worked

Setup

1. Stand with feet hip-width apart in an athletic stance with at least 6-8 feet of clear space to your side.
2. Engage your core and keep your weight centered over the mid-foot.
3. Ensure your shoulders are relaxed and your gaze is forward.

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. Lower your chest to the floor for a push-up, then explosively jump your feet back toward your hands and stand up.
3. Immediately drop into a partial squat and perform 3-4 quick lateral shuffle steps to the side, staying low and moving quickly.
4. Perform another burpee at the end of the shuffle, then shuffle back to the starting position; exhale forcefully as you jump up and inhale during the shuffle.

Form checklist

• Keep your spine neutral and core tight during the plank to prevent hip sagging.
• Stay on the balls of your feet during the lateral shuffle for maximum speed and agility.
• Ensure your knees stay aligned with your toes during the squat and landing phases.
• Keep your chest up and eyes forward during the shuffle to maintain balance and posture.
• Land softly with knees slightly bent when jumping back from the plank.

Pro tips

• Minimize ground contact time during the burpee-to-shuffle transition to keep your heart rate in the anaerobic zone.
• Focus on 'pushing' off the outside leg during the shuffle to maximize engagement of the glutes and obliques.
• Maintain a consistent tempo; try to match the speed of your shuffle to the speed of your burpee for a rhythmic flow.

Make it harder

• Add a tuck jump at the top of each burpee before starting the lateral shuffle to increase explosive power.
• Wear a weighted vest or hold light dumbbells to increase the resistance during the squat and shuffle phases.

Frequently asked

What muscles does the burpee shuffle work?

The burpee shuffle primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, deltoids, obliques, pectorals, and triceps as secondary muscles.

What equipment do you need for the burpee shuffle?

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

Is the burpee shuffle good for beginners?

The burpee shuffle is rated intermediate. 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 Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps
• Burpee With ChairIntermediate · calves, glutes, hamstrings, and quadriceps