How to do In-Out Burpee

Back to Exercises

Difficulty: Hard

Impact Level: High

Target Body Parts: upper back, lower back, hamstrings, quadriceps


Begin in a standing position with your feet at shoulder width, crouch down and put your hands on the floor underneath your shoulders. From there take your weight into your hands and shoulders and jump your feet out behind you to straighten your legs, so you are in a pushup plank position. Keeping your weight in the hands, kick your feet out to the side, then immediately jump them back to hip-width. Jump your legs in underneath you, landing with your feet at shoulder width. Transfer your bodyweight back into your legs and stand up as if you are doing the upward part of a squat. As you stand up jump up in the air. As you land back down, go straight into your next burpee by crouching down and putting your hands back to the floor.

How to make In-Out Burpee easier

Try the following to make it easier.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out