What is the difference between burpees and squat thrusts

Burpees are generally worse in this category than squat thrusts. The jump at the end puts extra shocks on body parts like ankles, knees, hips, and back. Besides that, pushups done with a suboptimal technique can be hard on your shoulders. Squat thrusts avoid both of these movements that increase your injury risk. Keep in mind that squat thrusts can still be rough on body parts like your knees and back.

In that cases, exercises like walking, swimming, or using an elliptical trainer are likely better choices. So in terms of injury risk, squat thrusts are generally better than burpees although squat thrusts are not perfect either. Not everyone is as sensitive to injury so whether this factor is important depends on your personal situation.

For resistance training beginners, both options can help build some leg muscle. Burpees likely slightly more and more in an explosive way. If you are more experienced with leg resistance training and want to build more muscle, other options are likely better.

The sequence of movements in burpees is generally easier to do at a high pace. This means burpees are likely better for cardiovascular training. However, burpees also involve a higher injury risk than squat thrusts. So if you are injury sensitive in certain body parts you may want to choose squat thrusts or even better alternatives.

You also preferably want to like doing your workout. The burpee is a more advanced movement with a plyometric portion that the squat thrust lacks. The squat thrust is a beginner-level exercise that you can use as a stepping stone to the burpee exercise. The technique is similar for both exercises, but the burpee adds a jump at the end of the movement.

Start in a standing position, squat down and place your hands flat on the floor in front of you. Explosively kick both feet back so you finish in a plank position -- your body in a straight line from your neck to your ankles. Explosively push through both feet again to return to the squat position. This is the point where the two exercises veer apart.

For the squat thrust, simply stand back up. For a burpee, explosively jump into the air. The burpee is a more challenging exercise because of the jump at the end, which increases the cardiovascular challenge and the leg power required. If you are new to this exercise, start with the squat thrust and perfect the exercise form before advancing to the more intense burpee. Once you can easily complete 15 to 20 burpees with good form, try some of the burpee variations. Burpee created the exercise as a fitness test for military members.

In other words, squat thrusts allow you to reap many of the benefits of both cardio and strength training. When you come to standing, add a jump, and then get right back down to a squat for the next rep. Bright also suggests adding a set of light dumbbells in each hand to increase resistance. Get some here.

When you come back to the starting position at the end of your burpee, raise them into an overhead press to work your arms and shoulders. Whether your ultimate fitness goal is to lose weight or gain strength, the squat thrust and its many challenging variations can help.

If the basic burpee is too challenging, you can even adjust it in the other direction. Bright suggests using a step or platform under your hands instead of going all the way to the floor.

This lets you ease into the traditional squat thrust without pushing yourself too hard in the beginning. You probably know aerobic exercise as cardio. It can include activities like brisk walking or cycling.