Plank Walk to Burpee (Plank Walkout Burpees)

Plank Walk to Burpee (Walking Plank Burpees) - Sharp Muscle
5 min read
Updated: March 29, 2023

The Plank Walk to Burpee (Plank Walkout Burpees) is a full body cardio workout, combine version of the plank and burpees, primarily works the triceps, deltoids, abs especially rectus abdominis and obliques muscles.

The more muscles you use simultaneously in your body, the more work your heart has to do to circulate blood and keep those muscles working.

Plank Walk to Burpee (Plank Walkout Burpees) work on strength and stabilize the core, it will also help prevent pain from strength training by properly preparing the muscles for the workout.

Learning the proper Plank Walk to Burpee (Plank Walkout Burpees) form can be a great full-body conditioning move. Ultimately, this dynamic exercise works your shoulders, triceps, back, core and legs all at once, making them a quick, effective calorie-burner.

How To Do Plank Walk to Burpee (Plank Walkout Burpees)

  • Begin in a standard plank position, with your hips low, your wrists stacked directly under the shoulders and pressing back through the heels.
  • “Walk” the right arm and right foot out to the right and then bring the left arm and foot to meet it.
  • Complete three before going into the burpee variation of the choice.
  • Walk to your other side and repeat.
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Pro Tip

  1. Keep the hands active by pushing the pads of the hands into the floor and grasping the floor with the fingers. To make it easier, rotate the shoulders outward and point the elbow pits forward, making sure you don’t scratch the neck or shoulders.
  2. The feet should be flat on the floor for most of the exercise. When you roll from the toes to the heels and return to the starting position, the feet will not be flat on the floor right before you stood.
  3. For the seating part, pay attention to the alignment; Make sure the knees don’t move in or out too much. The weight should be flat on the feet: about 30% should be distributed on the toes and 70% on the heels.
  4. Your spine should remain flat throughout the exercise; Don’t allow it to arch. To achieve this, try to think of pulling the navel in toward the thighs. If you find that you can’t maintain that nice, flat spine for the full range of motion, it’s okay to raise the heels slightly to reach the hands to the floor.
  5. Once you have mastered the correct form and are comfortable with the Plank Walk to Burpee (Plank Walkout Burpees), try increasing the speed of each movement. Just make sure that as you go faster, you don’t sacrifice the form.

Benefits of Plank Walk to Burpee (Plank Walkout Burpees)

Plank Walk to Burpee (Plank Walkout Burpees) make every muscle in your body sweat (and aches!).

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Plus, do it quickly with intensity, and you’ll get an even bigger cardio boost and calorie burn that can last all day. 1

The exercise is the ultimate example of functional fitness, meaning they can not only help you meet your weight loss and fitness goals, but they can also help you carry groceries, lift a suitcase over your head on an airplane or play. It can also help you perform better during everyday activities like In the playground with your child. According to research, these abilities from functional fitness can enhance quality of life. 2

In fact, Plank Walkout Burpees are one of the best exercises to boost your conditioning and stamina for sports and other activities. 3 Even 10 consecutive Plank Walk to Burpee (Plank Walkout Burpees) can get your heart pounding and your breathing faster (try it!).

Fortunately, the exercise targets the muscles of almost every group in your body. This means that adding Plank Walk to Burpee to your workout routine will strengthen your entire body. However, there is more to it than this – This exercise not only improve lean muscle mass. This exercise improves the strength of your skeletal system, it improves your ability to focus and concentrate, and even help you breathe properly.

This benefit is partly due to the improved posture that the Plank Walk to Burpee (Plank Walkout Burpees) provides, but the importance of the plank’s ability to affect back pain deserves a class of its own. It not only prevents some types of back pain but enhances overall back health.

Try it out

Increase your difficulty level by performing following exercises into one of these popular exercises. This will develop your whole body power, leg strength, core strength, build balance and stability and flexibility.

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Give it a try. So now you have mountain climbers and roll, burpees, jumping (lung, rope), high knees, air jacks and plank jack to mountain climbers to add to your daily exercise.


  1. Skelly LE, Andrews PC, Gillen JB, Martin BJ, Percival ME, Gibala MJ. High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment. Appl Physiol Nutr Metab. 2014 Jul;39(7):845-8. doi: 10.1139/apnm-2013-0562. Epub 2014 Feb 6. PMID: 24773393.[]
  2. Nawrocka A, Polechoński J, Garbaciak W, Mynarski W. Functional Fitness and Quality of Life among Women over 60 Years of Age Depending on Their Level of Objectively Measured Physical Activity. Int J Environ Res Public Health. 2019 Mar 18;16(6):972. doi: 10.3390/ijerph16060972. PMID: 30889881; PMCID: PMC6466429.[]
  3. Greenlee TA, Greene DR, Ward NJ, Reeser GE, Allen CM, Baumgartner NW, Cohen NJ, Kramer AF, Hillman CH, Barbey AK. Effectiveness of a 16-Week High-Intensity Cardioresistance Training Program in Adults. J Strength Cond Res. 2017 Sep;31(9):2528-2541. doi: 10.1519/JSC.0000000000001976. PMID: 28820847; PMCID: PMC5566168.[]

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