A squat thrust is similar to a burpee. However, once in the plank position while doing a squat thrust, you do not complete a pushup as you would while completing a burpee. Stand with your feet shoulder-width apart and your arms and your sides. Push your hips back, bend your knees, and squat down as you place your hands on the floor in front of you, shifting your weight onto them. Kick your legs backward so that you're now in a push-up position, with your arms straight. Quickly bring your legs back to the squat position. Jump up as high as you can. Land, reset and repeat the entire movement.