Modified Burpee Jack
Boost your heart rate with this low-impact cardio blend. Combine the strength of a plank jack with the agility of a burpee for an effective, full-body burn that’s gentle on your joints.
The Modified Burpee Jack is a compound exercise that mainly works the core and shoulders, with help from the quads and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Modified Burpee Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Quads (quadriceps femoris); Glutes (gluteus maximus)
How to do the Modified Burpee Jack
Starting Position
Begin in a standing position, arms down at your sides.
Movement
Descending: Hinge at the hips and place your hands firmly on the floor or a mat, shoulder-width apart, shifting into a high plank position.
Plank Jack: Keeping your core engaged and your back flat, step or jump both feet out simultaneously to a wider stance and then back together into the central plank position.
Returning: Step or hop your feet forward toward your hands, returning to a deep squat position.
Standing: Rise to a standing position to complete the repetition.
Tips
Keep your core tight throughout the movement to protect your lower back.
Maintain a neutral spine while in the plank position.
If 'low impact' denotes stepping rather than jumping, move one foot out at a time, followed by the other.
Modified Burpee Jack FAQs
What muscles does the Modified Burpee Jack work?
The Modified Burpee Jack mainly works the core and shoulders, with help from the quads and glutes & hips. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Modified Burpee Jack?
None. The Modified Burpee Jack is a bodyweight exercise, so you can do it anywhere.
Is the Modified Burpee Jack a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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