There are a lot of full body exercises you can find, but there are two that can prove to be more effective than others. These two are squat thrusts and burpees. Many people are also confused between the two and some think they are one and the same. Well, this is absolutely not true.
Both of these exercises are intense and require a lot of energy, but which one is more effective for your fitness routine?
In this article, we will explore the differences between squat thrusts and burpees and help you decide which exercise is the right fit for your fitness goals.
What is a Squat Thrust?
A squat thrust is a bodyweight exercise that involves starting in a standing position, squatting down, and then extending your legs behind you to assume a plank position. You then bring your legs back in and jump up to return to the starting position. Squat thrusts are a full-body exercise that can be done anywhere, making them a popular choice for people who want to get fit without going to the gym.
What is a Burpee?
A burpee is a full-body exercise that involves starting in a standing position, squatting down, and then kicking your legs back to assume a plank position. From there, you perform a push-up, jump your legs back in, and then jump up to return to the starting position. Burpees are a popular exercise for improving cardiovascular fitness, building muscle strength, and burning calories.
Differences Between Squat Thrusts and Burpees
Technique
The primary difference between squat thrusts and burpees is the technique involved. Squat thrusts are less complex, as they do not involve a push-up. Burpees require a push-up, making them a more challenging exercise.
Additionally, you don’t jump up at the end of squat thrust exercise. Whereas, burpees require a jump with your hands overhead.
Muscles Worked
Both squat thrusts and burpees work multiple muscle groups, but the muscles worked are slightly different.
Squat thrusts primarily work the legs, core, and arms.
Burpees work the same muscles as squat thrusts, but they also engage the chest, shoulders, and triceps more due to the push-up involved.
Intensity
Both exercises are intense and require a lot of energy, but burpees are generally considered more challenging due to the added push-up and jump at the end.
However, squat thrusts can also be modified to make them more challenging, such as adding a jump at the end of each rep.
Benefits of Squat Thrusts
Improved Cardiovascular Fitness
Squat thrusts are an excellent exercise for improving cardiovascular fitness. As a full-body exercise, squat thrusts get your heart rate up and increase blood flow throughout your body, helping to improve your overall fitness.
Full-Body Workout
Squat thrusts work multiple muscle groups at once, making them a great choice for people who want a full-body workout. In addition to the legs, core, and arms, squat thrusts also engage the back muscles, making them a great exercise for improving posture and preventing back pain.
Increased Muscle Strength
Squat thrusts are a bodyweight exercise, making them a great choice for building muscle strength. As you perform the exercise, you are engaging multiple muscle groups at once, helping to increase your overall strength.
Benefits of Burpees
Improved Cardiovascular Fitness
Like squat thrusts, burpees are an excellent exercise for improving cardiovascular fitness. The added push-up in burpees makes them a more challenging exercise, helping to get your heart rate up and improve your endurance.
Full-Body Workout
Burpees are a full-body exercise that engages multiple muscle groups at once, making them an effective choice for building overall strength. In addition to the legs, core, and arms, burpees also engage the chest, shoulders, and triceps.
Increased Muscle Strength
Burpees are a challenging exercise that can help you build muscle strength. The added push-up and jump at the end of each rep make them a great choice for building upper body strength, in addition to the lower body and core.
Squat Thrusts vs Burpees: Which one should you do?
If you’re trying to decide between incorporating squat thrusts or burpees into your fitness routine, there are a few factors to consider. It is quite simple.
Firstly, it’s important to note that both exercises offer similar benefits, such as improving cardiovascular fitness, building strength, and aiding in weight loss. However, there are some differences in technique and muscle groups.
Squat thrusts are a full-body exercise that primarily target the legs, glutes, and core. Squat thrusts are modified burpees with lower impact and are a good choice for those who may struggle with the high impact of burpees.
Burpees, on the other hand, are a more high-intensity exercise that work the entire body, including the arms, chest, back, legs, and core. Burpees are a great choice for those who want to challenge themselves and increase their heart rate.
When deciding which exercise to incorporate into your routine, consider your fitness level and goals. If you’re just starting out, squat thrusts may be a good place to begin as they can be modified to be lower impact. If you’re looking for a challenge and want to push yourself, burpees may be the better choice.
Squat Thrusts vs Burpees: Which one burns more calories.
As burpee is more challenging and is more intense than squat thrust, it will burn more calories fast. You can consider this as well when deciding which one to incorporate in your routine.
This also means, if you are looking for quick weight loss through cardio or HIIT, both exercises are going to help you, but burpees will help you quicker than squat thrusts.
It’s also important to remember that variety is key in any fitness routine. Incorporating both squat thrusts and burpees, along with other exercises, can help prevent boredom and keep your body challenged.
In the end, the choice between squat thrusts and burpees ultimately comes down to personal preference and goals. Experiment with both exercises and see which one you enjoy and can incorporate into your routine consistently.
How to Incorporate Squat Thrusts and Burpees into Your Fitness Routine
Both squat thrusts and burpees can be incorporated into your fitness routine in a variety of ways.
You can perform them as part of a circuit, alternating between the two exercises, or you can perform them as a standalone exercise for a set number of reps.
You can also modify the exercises to make them more challenging or to target specific muscle groups.
They are best for incorporating them into your cardio routine or HIIT routine.
Tips for Performing Squat Thrusts and Burpees Safely
When performing squat thrusts and burpees, it’s essential to use proper form to prevent injury. Make sure to keep your back straight, engage your core, and land softly when jumping. It’s also important to start with a modification of the exercise if you’re new to it or if you have any injuries.
Don’t over push yourself. Start with small numbers, like 10-15 reps and for 3 sets, with 1-2 minutes rest between each set.
Then after a few days of getting comfortable, increase it to 20-25 reps and with 3 sets. Take 1-2 minutes of rest in between sets.
Conclusion
Both squat thrusts and burpees are excellent exercises for building cardiovascular fitness, muscle strength, and overall fitness. While the two exercises differ slightly in technique, muscles worked, and intensity, both can be effective additions to your fitness routine.
To determine which exercise is right for you, consider your fitness goals and fitness level, and consult with a fitness professional if needed.
Feel free to check out our other important articles as well on YesStrength.com
Check out:
Advantages and Disadvantages of Burpees
FAQs
1) Can squat thrusts and burpees help me lose weight?
Both squat thrusts and burpees are effective exercises for burning calories and can aid in weight loss when combined with a healthy diet. However, weight loss ultimately comes down to creating a calorie deficit, meaning you burn more calories than you consume.
2) Do I need any equipment to perform squat thrusts and burpees?
No, both exercises are bodyweight exercises and you can do them without any equipment. However, you can add weights or resistance bands to make them more challenging if desired.
3) How many squat thrusts and burpees should I do each day?
The number of reps and sets you should perform will depend on your fitness level and goals. It’s generally better to start with a lower number of reps and sets. Then gradually increase as your fitness level improves. Starting with 10 reps per set is best.
4) Are squat thrusts and burpees suitable for beginners?
You can modify both exercises to make them more beginner-friendly. For example, you can start with a modified push-up or step back instead of jumping in a burpee. It’s important to start with proper form and gradually increase intensity.
5) Can I do squat thrusts and burpees if I have a bad back?
If you have a history of back pain or injury, it’s essential to consult with a medical professional before starting any exercise program. Squat thrusts and burpees can be challenging on the back, so modifications or alternative exercises may be necessary.
You can try and go slow, if you feel any discomfort you can stop it and consult a medical professional.
