How To Do Squat Jumps

By: Chris Freytag, CPT

Chris Freytag demonstrates Squat Jumps

Squat Jumps are a powerful, plyometric exercise that strengthens your entire lower body and increases your heart rate for a significant calorie burn. Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles. During squat jumps, you are forced to balance your body weight, which results in a stronger core from the intensified muscle stabilization. In addition, squat jumps allow for better posture. Anyone who works an office and spends long periods of time sitting at a desk should learn how to do squat jumps nor only to burn loads of calories fast, but also to help with his or her posture.

Traditional squats have been taught and highly emphasized for toning the butt and the legs, however, the incorporation of the jump allows for extra strength and muscle density plus gives you the maximum heart rate for a high volume of calorie burn leading to fat loss. Squat jumps are a plyometric exercise. Plyometrics are powerful moves that are an effective way to burn calories at a faster rate. This makes squat jumps a great exercise if you are trying to focus on lower body strength and weight loss.

To learn how to perfect your squat jump read Get Healthy U’s how to do squat jump instructions below. To learn about more squat variations to incorporate into your daily workout click here.


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    How To Do Squat Jumps

    Here are the steps to performing Squat Jumps:

    1) Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.

    2) Jump straight up and swing arms overhead. Return to squat.

    Watch below as Chris explains how to properly perform squat jumps.

    What Muscles Do Squat Jumps Work?

    Squat jumps are an awesome power move that works your butt, legs and core while giving you a great cardiovascular burst that gets your heart rate up anytime, anywhere.

    Benefits of Squat Jumps

    There are many reasons you should incorporate squat jumps into your workouts. Here are just a few:

    Strengthens Butt and Thighs

    Squat jumps is a power move that relies on the butt and thigh muscles to both propel you up and catch you as you land. Quads, glutes, hamstrings and calves…every lower body muscle is put to the test! The key is to get a solid range of motion and jump with as much force as you can. Land softly with bent knees and a tightened core.

    High-Intensity Interval Benefits

    Squat jumps is a power move that will get you breathing heavy! You will undoubtedly reach your anaerobic state meaning breathing only through your mouth and needing a break after about 20-30 seconds. This makes it perfect for high intensity interval training! It’s a crazy-good move that accomplishes in seconds what takes other exercises several minutes!

    Cardio Exercise At Home

    The cardio benefits of squat jumps are amazing, but even better is the fact that you can do this move right at home. No need to go to a gym or head into bad weather, just find some space and get moving. Many people want to get cardio benefits but don’t like to run or cycle. Some short burst of high intensity moves like this can get you an awesome workout in less than 20 minutes!

    How Many Calories Does a Squat Jump Burn?

    People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working. Squat jumps are a high-calorie burn exercise. Bottom line – the harder you work, the more calories you burn. Want more calories torched? Jump higher and faster!

    Other Exercises Similar to Squat Jumps

    If you like the idea of getting a great cardio move right in the comfort of your own home with no equipment needed, try these too!

    How To Do Diamond Jacks

    How To Do Tuck Jumps

    How To Do Skaters

    Incorporating Squat Jumps Into Your Workouts

    Squat jumps are an amazing cardio exercise all on its own! However, you could also incorporate squat jumps into other workouts to mix them up. Here are some ideas to make that happen.

    Use Squat Jumps In A Bodyweight-Only Cardio Workout

    You don’t need to go running or ride a bike to get your cardio in. You don’t even need to be in a gym or outside. Using basic bodyweight moves you can get a complete cardio workout that is simple, easy to do anywhere, and super effective. Try this.

    10-Minute Bodyweight-Only Cardio Challenge: Do a light jog in place for 1 minute to warm up. Then do each of the following for 45 seconds, with 15 seconds rest in between.

    Lateral Jumps

    Squat Jumps

    High Knees

    Front Kicks

    Power Skips

    Repeat all 5

    Use Squat Jumps In Your Circuit Training

    Circuits are a fun way to exercise and get your strength and cardio in all at the same time. The idea behind circuits is to go from one move, or one “station”, to the next with little or not rest in between. Check this out:

    Fat Blasting Circuit Training Workout: Move directly from one exercise to the next with little to no break in between. Rest for 1 minute at the end, then repeat the sequence.

    30 seconds side lunges

    30 seconds high knee run

    30 seconds push ups

    30 seconds squat jumps

    30 seconds plié squats

    30 seconds bear crawl

    30 seconds modified army crawl plank

    30 seconds crab walk

    Rest 1 minute. Repeat. Stretch.

    Use Squat Jumps In Your HIIT Training

    High intensity intervals are all the rage because they get the job done in record time. Go as hard as you can for 20 seconds, rest for 10 seconds and then go hard again. Here’s a super easy way to kick butt!

    HIIT The Floor Challenge: Do each move for 20 seconds, rest 10 seconds in between moves.

    Squat Jumps

    Plank Jacks

    High Knees

    Squat Jumps

    Go through this sequence 4 times.

    Here are 3 more workouts that incorporate squat jumps into your workout!

    7 Squat and Lunge Variations for Toned Legs

    10 Minute Workout To Blast Fat

    7 Exercises To Go From Flat To Firm Butt

    Targets: glutes, hamstrings

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