Squat Thrust
Similar to a burpee but without the push-up and jump, making it a bit easier while still providing excellent cardio.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Full Body, Cardio, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start standing with feet hip-width apart
- 2Squat down and place hands on floor
- 3Jump or step feet back into plank position
- 4Keep body in straight line
- 5Jump or step feet back to hands
- 6Stand up (no jump required)
- 7Immediately begin next rep
- 8Keep core engaged throughout
Common Mistakes to Avoid
Make It Easier
- Step back instead of jump
- Incline squat thrust
- Slower tempo
Make It Harder
- Add push-up
- Add jump at end (becomes burpee)
- Faster tempo
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The squat thrust is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets full body, cardio for functional fitness
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.