Burpee Shuffle
Full body burner! Burpees meet agility in this intense cardio and strength move. Shuffle your way to fitness!
The Burpee Shuffle is a compound exercise that mainly works the quads and core, with help from the glutes & hips and back. No equipment needed: it uses just your bodyweight.
Burpee Shuffle Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Burpee Shuffle Variations and Alternatives
How to do the Burpee Shuffle
Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position and place your hands on the floor in front of you.
Kick your feet back so you are in a plank position.
Perform a push-up, ensuring that your chest reaches the ground.
Jump your feet back toward your hands to return to the squat position.
Stand up and take a lateral shuffle step to the side.
Repeat the burpee on this side and continue to shuffle laterally after each burpee.
Continue alternating burpees with lateral shuffles for the desired number of repetitions or time duration.
Ensure proper form is maintained throughout the exercise to maximize benefits and reduce the risk of injury.
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Burpee Shuffle FAQs
What muscles does the Burpee Shuffle work?
The Burpee Shuffle mainly works the quads and core, with help from the glutes & hips and back. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Burpee Shuffle?
None. The Burpee Shuffle is a bodyweight exercise, so you can do it anywhere.
Is the Burpee Shuffle a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Burpee Shuffle go on?
It belongs on push day in a push/pull/legs routine.
What are some Burpee Shuffle variations and alternatives?
Similar exercises include the Side Back Shuffle Kickout, Burpee, Side Burpee Tap Step Jack and Alternating Arm Burpee Leg Raise.
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