Side Kick Burpee

Side Kick Burpee

The Side Kick Burpee is a dynamic and challenging exercise that targets multiple muscle groups and gets your heart rate soaring. This exercise combines the explosive power of burpees with the core engagement and leg strength of side kicks, resulting in an effective full-body workout. The Side Kick Burpee begins by starting in a standing position with your feet shoulder-width apart. From here, you will squat down, placing your hands on the ground in front of you, and quickly kick your legs out behind you to assume a plank position. Make sure to keep your core tight and your body in a straight line. Next, you will engage your core and quickly bring one knee towards your chest while simultaneously rotating your hips and kicking that same leg out to the side. This side kick motion engages your obliques and outer thigh muscles. After completing the side kick, return your leg to the plank position, and repeat the same movement on the opposite side. To increase the intensity of the Side Kick Burpee, you can incorporate a jump as you transition from the plank position back to the squat position. This explosive jump adds an extra challenge and helps to elevate your heart rate even further. By incorporating Side Kick Burpees into your workout routine, you can expect to improve your cardiovascular endurance, strengthen your core, work your legs, and burn a significant amount of calories. Remember to always maintain proper form, listen to your body, and modify the exercise as needed to suit your fitness level. So, get ready to kickstart your fitness journey with this exhilarating full-body exercise!


  • Start in a standing position with your feet shoulder-width apart.
  • Lower your body into a squat position by bending at the knees and hips.
  • Place your hands on the floor in front of you, shoulder-width apart.
  • Jump your feet back until you are in a plank position.
  • Perform a side kick with your right leg, extending it to the side as high as you can.
  • Bring your right leg back to the starting position and immediately perform a side kick with your left leg.
  • Bring your left leg back to the starting position.
  • Jump your feet forward to return to the squat position.
  • Stand up straight and jump explosively into the air, reaching your arms overhead.
  • Land softly on the balls of your feet, then immediately repeat the exercise.

Tips & Tricks

  • Make sure to warm up properly before attempting the side kick burpee to reduce the risk of injury.
  • Focus on your form throughout the exercise to maintain proper alignment and maximize effectiveness.
  • Engage your core muscles throughout the movement for added stability and to improve overall strength.
  • To increase the intensity, perform the side kick with more power and speed.
  • Combine the side kick burpee with other exercises to create a full-body workout.
  • Incorporate variations of the side kick burpee, such as adding a push-up or a jump, to challenge yourself further.
  • Listen to your body and take breaks when needed, especially if you're a beginner or new to this exercise.
  • Stay consistent with your training to improve your overall performance and endurance.
  • Fuel your body with a well-balanced diet to optimize recovery and get the most out of your workouts.
  • Consider working with a professional fitness trainer or coach to ensure proper technique and progression.


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