Burpee Shuffle (male)

Burpee Shuffle demonstration gif

Instructions:

  • 1Start in a standing position and lower your body into a squat
  • 2Place your hands on the ground in front of you and jump your feet back into a plank position
  • 3Perform a push-up and then jump your feet back towards your hands
  • 4Elevate from the squat and shuffle sideway in two quick steps
  • 5Repeat this exercise alternating the direction of shuffle

Tips:

  • Keep your body tight and aligned when in plank position
  • Try to execute quickly for maximum cardio benefit
  • Make sure to properly warm up prior to performing to avoid injury
  • Don't forget to breathe: inhale when lowering into squat and exhale pushing up

Get Moving with the Burpee Shuffle: Your Guide to this Dynamic Exercise

The Burpee Shuffle is an exciting plyometric exercise that combines the traditional burpee with a side shuffle movement, effectively engaging multiple muscle groups while boosting cardiovascular endurance. This full-body workout can be performed using just your body weight, making it a perfect addition to any fitness routine.

How to Perform the Burpee Shuffle

  1. Begin in a standing position with your feet shoulder-width apart.
  2. Squat down and place your hands on the ground in front of you.
  3. Jump your feet back into a plank position, ensuring your body forms a straight line from head to heels.
  4. Immediately jump your feet back toward your hands to return to the squat position.
  5. From this squat position, perform a side shuffle to the right (or left), moving your body quickly and maintaining your balance.
  6. Return to the squat position and repeat the movement, alternating sides with each shuffle.

Tips for Mastering the Burpee Shuffle

  • Warm Up: Always start with a proper warm-up to prepare your muscles and joints for the high-intensity movements ahead.
  • Form Matters: Focus on maintaining proper form throughout the exercise to prevent injury and maximize the effectiveness of the workout.
  • Start Slow: If you are new to this exercise, begin at a slower pace, gradually increasing your speed as you become more comfortable with the movements.
  • Stay Engaged: Keep your core engaged during the entire movement to maintain stability and balance.

Whether you refer to it as the burpee side shuffle or simply the Burpee Shuffle, this exercise is an excellent way to build strength, agility, and endurance. Incorporate it into your routine and watch your overall fitness level improve while having a lot of fun!

Burpee Shuffle Muscles Worked

Arms

Back

Core

Legs