hiit · bodyweight
Squat Thrust
Burpee without the jump and push-up — great low-impact conditioning.
3 × 10–15 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
quads
Also works
core, shoulders
How to do it
- Squat down and place hands on the floor.
- Jump or step feet back into a plank.
- Jump or step feet back to hands.
- Stand up tall and repeat.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation