Also known as: 180 burpee, half-turn burpee, spinning burpee, half rotation burpee, 180 jump burpee

What is 180 Degree Burpee?

The 180 Degree Burpee is a bodyweight cardio exercise combining a push-up start, explosive squat jump and a 180° rotation. It primarily targets chest, shoulders, triceps, quads, glutes and hamstrings, and is rated easy for beginners while improving power and conditioning.

How to Do 180 Degree Burpee

  1. Push-up top position: Begin in a high plank with ribs down, tailbone tucked (PPT) and hands under shoulders to protect lower back and shoulders.
  2. Brace and prepare: Brace your core, squeeze glutes and drive hands into the floor to prepare for the tuck jump while keeping a neutral spine.
  3. Tuck-jump to squat: Explosively jump, bringing knees to chest and lifting hands off the ground; land softly into the bottom of a squat with chest up.
  4. Explosive 180 rotation: Drive up from the squat into a jump while rotating hips and shoulders 180 degrees; spot your landing to control rotation and balance.
  5. Soft landing: Land on the balls of your feet with knees slightly bent, absorb impact through hips and knees to reduce joint stress and protect ankles.
  6. Reset to plank: Squat down, place hands, step or jump back to push-up top and maintain a tight core before repeating reps with controlled breathing.

Muscle Groups

Triceps, Chest, Shoulders, Quadriceps, Hamstring, Glutes, Back

Description

Start in the top of a Push Up position, PPT (tuck the tailbone, core engaged).

Drive your hands into the floor, jump and bring your knees to your chest as you lift your hands, landing in the bottom of a squat. Drive upward explosively from the squat, and transition into a jump with a 180 degree rotation.

Land with soft knees on the balls of your feet, then squat back down. Return to the top of the push up & stay tight not letting the hips sag.

Repeat for repetitions.
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the 180 Degree Burpee?

The 180 Degree Burpee improves cardiovascular fitness, explosive power, and full-body strength by working chest, shoulders, triceps, quads, hamstrings and glutes. It also boosts coordination and conditioning, making it efficient for calorie burn and metabolic training in bodyweight workouts.

What are common mistakes when doing 180 Degree Burpees?

Common mistakes include letting the hips sag in plank, poor knee alignment on landing, incomplete 180 rotation, and rushing transitions. Focus on a tight core, soft landings, proper knee tracking and controlled rotations to reduce injury risk and improve efficiency.

How can I progress or modify the 180 Degree Burpee?

To modify, remove the 180 rotation and perform a regular burpee or step back instead of jumping for lower impact. Progress by adding a push-up, increasing speed, or practicing half turns then full 180s. Use a mat and practice landings first.