Burpee Two Star Jumps

Body Part: Full Body

Muscle: Quads

Equipment: Body Weight

Burpee Two Star Jumps combine two demanding movements into one continuous drill: a full burpee that takes you from standing down to the floor and back up, followed by a star jump in which you spread your arms and legs wide while airborne. Instead of finishing the burpee with a plain vertical jump, you explode into the star shape and snap your feet back together before landing, then flow straight into the next repetition. The result is one of the most time-efficient conditioning exercises you can do with nothing but floor space.

This movement trains nearly everything at once. The squat and floor contact load the quads, glutes, and hamstrings, the plank phase and jump demand work from the chest, shoulders, and triceps, and the star jump itself fires the hip abductors, calves, and shoulders as you drive the limbs wide. Because the whole body is moving explosively, your heart rate climbs fast, making this a staple for fat loss circuits, HIIT classes, and conditioning finishers.

The setup matters more than people expect. Because you are dropping to the floor and springing back up repeatedly, hand placement and foot spacing determine whether each rep flows smoothly or falls apart. Plant your hands flat and shoulder-width apart so you can kick the feet back to a stable plank without stomping, and keep the knees tracking over the toes when you squat down. Rushing the hand placement is the most common reason people stumble mid-set.

To execute well, think of the rep as one wave rather than separate pieces: squat, kick out to plank, hop the feet back in, and drive up into the star jump with the arms and legs spreading at the peak. Land softly with the feet under the hips, absorb through the hips and knees, and immediately sink into the next squat. The star jump portion should be crisp, not lazy, with the limbs reaching wide and returning under control.

This drill suits intermediate to advanced trainees, or beginners who have first mastered standard burpees and jumping jacks separately. It appears in bootcamp workouts, CrossFit-style metcons, martial arts conditioning, and home routines where no equipment is available. Because it is high impact, it is best performed on a shock-absorbing surface such as a mat, rubber flooring, or grass, and kept to manageable rep ranges so the landing quality does not deteriorate.

Safety comes down to landing mechanics and pacing. Soft knees, quiet landings, and a braced trunk protect the joints when fatigue sets in. If your star jumps start looking like small hops or your lower back starts sagging in the plank, that is the signal to slow down or end the set rather than grind through sloppy reps.

Instructions

• Stand tall with your feet hip-width apart and your arms relaxed at your sides, leaving enough space around you for your limbs to spread wide.
• Squat down by pushing your hips back and bending your knees, placing both palms flat on the floor shoulder-width apart directly under your shoulders.
• Kick your feet back in one motion so you land in a high plank with your body forming a straight line from head to heels and your core braced.
• Hold the plank for a beat, keeping your neck neutral and your shoulders stacked over your wrists.
• Hop both feet forward simultaneously so they land just outside your hands, returning to a low squat.
• Drive explosively through the floor to jump straight up, spreading your legs wider than shoulder-width and sweeping your arms out and overhead so your body forms a star shape at the top.
• Snap your feet back together and bring your arms down as you descend, landing softly on the balls of your feet with knees slightly bent.
• Absorb the landing by sinking straight into the next squat and placing your hands down to begin the following repetition.
• Exhale forcefully on the star jump and inhale during the plank or squat phase, keeping a steady rhythm across the set.
• After your final rep, stand tall, shake out your legs, and reset your breathing before starting another set.

Tips & Tricks

• If your feet keep landing heavy during the star jump, focus on pushing the floor away and landing on the balls of your feet with bent knees rather than flat-footed stomps.
• A common mistake is letting the hips sag when kicking back to the plank; squeeze your glutes and brace your abs so your body stays a rigid line.
• Do not squat so deep that your chest collapses toward your thighs on the way down, as this makes hand placement slow and awkward.
• If you lose your balance at the top of the star jump, spread the legs only slightly wider than shoulder-width and prioritize a controlled landing over maximal range.
• Keep your fingers spread and weight through the whole palm in the plank so your wrists are not overloaded during the kick-back.
• If your lower back tightens up during the plank phase, shorten the time spent at the bottom and focus on exhaling as you hop the feet in.
• Count reps by completed star jumps, not burpees started, so half-finished reps do not inflate your totals.
• On a hard floor, place an exercise mat under your landing zone to reduce impact on the knees and ankles across higher-rep sets.
• If the full movement breaks down with fatigue, substitute a plain vertical jump for the star portion rather than cutting the spread halfway.

Frequently Asked Questions

What muscles do Burpee Two Star Jumps work?

They primarily load the quads, glutes, and hamstrings through the squat and jump, while the chest, shoulders, and triceps work during the plank phase. The star jump adds strong involvement from the calves, hip muscles, and shoulders.

Are Burpee Two Star Jumps suitable for beginners?

They are best saved until you can perform standard burpees and star jumps cleanly on their own. Beginners can start by stepping the feet back instead of kicking and replacing the star jump with a simple vertical jump.

How is a Burpee Two Star Jump different from a regular burpee?

The only difference is the finish: instead of a straight vertical jump, you spread your arms and legs wide into a star shape at the top before snapping them back together. This adds lateral hip work and increases coordination demands.

How many reps of Burpee Two Star Jumps should I do?

Most people do well with sets of 8 to 15 reps or timed intervals of 20 to 40 seconds. Stop the set when your landings get loud or your plank position sags, since quality matters more than volume.

Why do my wrists hurt during Burpee Two Star Jumps?

Discomfort usually comes from collapsing into the wrists during the plank or landing the kick-back too heavily. Spread your fingers, press through the whole palm, and warm up the wrists before training.

Can I do Burpee Two Star Jumps every day?

Because the movement is high impact and demanding on the nervous system, daily high-volume sessions can wear down your knees, ankles, and calves. Two to four focused sessions per week with recovery days is a more sustainable approach.

What can I use instead of Burpee Two Star Jumps if jumping is a problem?

Step-back burpees paired with standing jacks or arm-only star raises remove the impact while keeping a similar movement pattern. This keeps the conditioning effect easier on the joints.

Should I do a push-up during the plank portion?

The standard version does not include a push-up, so the plank is simply a brief checkpoint between kicking back and hopping in. Adding a push-up is a valid progression if you want extra upper body work.

How do I keep my balance during the star jump portion?

Keep your eyes forward, spread the limbs symmetrically, and pull your arms down as your feet come together. Landing with the feet directly under your hips rather than drifted forward also keeps you stable for the next rep.

Are Burpee Two Star Jumps good for fat loss?

They burn a high number of calories in a short time because nearly every major muscle group works explosively, but fat loss still depends on your overall diet and activity. Use them as an intense tool within a balanced routine.