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womens workouts

Squat Jump

Burns: 210 Calories in 15 Minutes

How To: Begin with both legs shoulder width apart, bend knees into squat. Bring yourself up and jump as high as possible. 

Muscles Used: Abs, Quads, Hamstrings, Glutes, Spinal Erectors. 


This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.



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Join the discussion 28 Comments

  • The Squat Jump is indeed a great calorie burner. But as a personal trainer I think I would struggle doing this continuously for 15 minutes! I think form is also crucial make sure you jump from the bottom and land softly on the balls of your feet. If I was using this for a client I would team it with another leg exercise such as alternating lunges for 12 – 16 reps then 10 seconds of squat jumps repeated for time, example 3 x 1 minute intervals with 1 minute recovery.

    But love your site, as a personal trainer I gain extra tips and ideas. So thank you.

    • Mindi says:

      You took the words right out of my mouth! I, too, am a personal trainer and LOVE adding jump squats to my client’s workout. I usually do them as part of a circuit or as super sets with another exercise, like walking lunges or curtsey lunges, or even abdominal work. But I agree, 15 minutes straight….I feel I’m in darn good shape and have strong legs, but not THAT strong! You’d have to pick me up off the floor!! Lol!

  • Erica Wachtler says:

    I agree with Amanda! I have done these in one of the leg circuit of Curvalicious. I can barely complete 3 sets of 30 seconds a piece, let alone 15 minutes continuously!

  • Karis says:

    How many sets of how many jumps in 15 minutes should you do?

  • Linda says:

    I swear by this exercise. Amazing for quad development, all over fat burning and the incredible vertical one experiences… As a volleyball player/coach its a must have on every training session!

  • Lisa says:

    Jump squats ARE a great exercise for HIIT training and for muscle conditioning. I agree with the other ladies who commented about this exercise as being impractical to do for 15 mins. And I am not sure that is what is really intended here, although clarification would be nice. I use jump squats in many of my training HIIT sessions. And it should be married with another opposing muscle group if you want to get the most out of this exercise… could do this true interval style at 20/10’s 30/10’s 40/20’s whatever you want…..but again i would alternate this squat jump with another opposing exercise….you will burn out too fast and lose form if doing this alone. Another way i choose to do this exercise is setting a timer for 12 to 15 mins…and rotate thru 3 or 4 exercises, with limited rest…meaning you push yourself past your comfort zone the less rest the better….eg. 10 burpees with pushup, 10 jump squats, 10 mountain climbers and 10 reverse lunges/per side….thats one set….then without resting, go thru this As Many times as possible in the time limit. record how many full sets you did, so the next time you do this, you try to beat your time…..your legs and shoulders will be screaming by the end, and you will be breathless and soaked with sweat….high heart rate and muscle fatigue in only 12 to 15 mins. You set ur pace…..and compete against yourself.

    • Yvette says:

      Thank you so much Lisa – I did what you suggested 10/10/10 each for 12 minutes (1st time) and what a workout! I would have been discouraged and bored trying to do just squad jumps for 15 minutes!

  • Rina says:

    I do them in 60 to 30 second intervals with 60 or 30 seconds rest of active rest in between (ACTIVE REST being alternaring lunges, march in place with high knees, etc). I do this 60/60 set 5-8 times….which means u will have worked for 10-15min. It really works for me 🙂

  • Lisa says:

    actually the more I think about this latest Tuesday Tip, the more aggravated I get. You need to be more specific on how to use this exercise. This is not an exercise that could be done continuosly for 15 mins, and if that was not your intention, then you should have elborated. not to mention the subject line in the email stated 10 mins and then 15 mins in the body of the email. Misleading. Some people may see this tip and be totally overwhelmed, because it is unrealistic for most people the way you described it. This would not be motivational to your fans. Now, I’m not saying it is impossible to do jump squats continuosly for 15 mins, although I would love to see a real time video showing just that. But most people would not be able to do it. And what benefit would it be to do an exercise for 15 mins that only involves the lower body. I mean your HR will be at 80-90% max which is great for HIIT, but only involving a couple of muscle groups is not the best way to do HIIT for fat loss.
    I’ve used this jump squat on it own as a finisher after my main workout, but only for 2 to 4 mins…in a 20/10 interval for 4 to 8 rounds.

    • Flavia says:

      Hey Lisa, you can add this exercise at the end of a circuit for 15 reps or 30 seconds, however long it takes to feel the burn. The calories displayed suggests it’s a KICK *SS exercise that burns a lot of calories.

  • Christine says:

    Love the jump squats. Does anyone know how to get the musclicious download? Or how I can get it? I just purchased the full bodylicious and I dont see where I can get the musclicious download. I read comments if people who use it but I cant find it. Help. Thanks

  • Anna says:

    Hey ladies,
    I don’t think Flavia intended for us to do 15 minutes of straight jump squats. There are many ways you could do it as Amanda, Mindy, and Rina stated above. Neither one is “right” or “wrong” they’re all good and we should periodize each one into our routine. You can use jump squats as your HIIT cardio of choice today. Instead of going hard for 30 seconds to 1 minute on the treadmill then walking for 30 seconds to 1 minute do jump squats for 30 seconds to 1 minute then skipping, ab work, walking lunges or even bodyweight squats for 30 seconds to 1 minute.
    Have a great day and stay positive! 🙂
    – Anna, CPT, FF Specialist

  • Jen Trudel says:

    Hi what is Musclelicious?? I have curvalicious and NEVER heard of this!! Thanks!! and thansk to all for the differant suggestions on how to use this exercise!! I love these HiiT Intervals!!

    • Anna says:

      Hi Jen,
      Musclicious was offered as an added bonus when you picked up Curvalicious (not sure why you didn’t see it) If anyone wants it they can submit a ticket to the helpdesk and we can supply the link to purchase.

      Muscilicous is geared more torwards muscle building with longer rest periods. She also uses straight sets and supersets rather than circuits. Great program!
      All the best!
      – Anna, CPT, FF Specialist

  • Mery says:

    Hi!!! I have just received FLB. I think it’s awsome and cant wait to start tomorrow!! Thanks Flavia, you are the best. I just have one question. I do FBL first thing in the moorning, the days that i incluide HIIT cardio does it have to be right after the exersices? I have watch the “fat melting HIIT cardio you never triad before” and i want to incluide it. The thing is, after doing FBL at Home i would need to drive to a place where i can run and probably i wont be able to do it in the morning.Will that work? Does it have to be straight after?

    Thank you in advance!!!

    • Anna says:

      Hi Mery!
      Welcome to the Flavilicious club! Absoloutely not, you don’t have to do HIIT right after your weight training. It is great if you can split up your weight training and cardio so you are fresh for each and really give it your all! 🙂
      All the best!
      – Anna, CPT, FF Specialist

      • Jen Trudel says:

        How do I see the fat melting HIIT cardio you never tried before?? Never saw that option or anything!! I don’t know How I missed out on this and Musclicious… Now how do I get to see these again??? Do I submit a ticket and what should i use as an option or subject?? Thanks for all your help!!
        Jen 🙂

        • Anna says:

          Fat melting HIIT cardio you never tried is an added bonus that should be on the Flavilicious members page if you have purchased FBL.
          One other thing I should mention about Musclicious is that it’s a gym workout video. Flavia does not film at home versions for Musclicious.
          All the best!
          – Anna, CPT, FF Specialist

          • Jen Trudel says:

            well here is the story!! See Flavia set me up after a long story I sent her regarding loosing my son ect… she set me up with full body licious then I got the program TRIED to follow it ( see my laptop is crap took up too much memory and I cannot see or access too nuch) I never got that option to veiw or see 🙁 So how cani see it now??? Then when i saw she was now having dvds that i could actually buy I went and bought Them BUT… I received curvalicious instead:( I emailed the desk telling themand they are now sending me the full body licious in the mail (will that be on the dvds) Also I would LOVE to have musclelicious though I Have a TON of weights here including barbells/tons of dunmbells ect… could i use it here at home and if so how and how can i acsess this!! Thanks again for EVERYTHING!! Much appreciated!! Really!! 🙂

          • Flavia says:

            Hey Jen, you have to chat about this in the Helpdesk…this isn’t the place to discuss. Thanks.

    • Jen Trudel says:

      Hi Mery…
      I certainly am not certified But I too had the same EXACT question for Flavia and I too didn’t have a tredmill ect… So she suggested for me to do ANY Hiit Program Being maybe getting a timer and doing Like the squat jumps in this blog 30 sec avtive rest 30 sec… then Jumping jacks 30/30 then jump rope (or pretend jump rope ect…) 30/30 sprinting then walking 30/30 and so on… do say all 4 in a cycle rest complete for about 60 seconds then re-do til you get to about 15 min or more as your strength developes! I know this helped me ALOT to know I didn’t need to go to a gym or buy any necessary equipment… Just thought i would throw that in there! Hope it helps!! And Welcome!
      All The Best…

      • Anna says:

        Your absoloutely right Jen! You do not have to have fancy gym equipement to get in a good workout. Any bodyweight exercises can be put together for a good HIIT workout. 🙂
        All the best!
        – Anna, CPT, FF Specialist

  • Flavia says:

    LADIES – You won’t be able to do this for 15 minutes. The time suggests that it burns a lot of calories so it is an awesome fat burning exercise.

    Don’t do an exercise for the time anyone tells you to do it, do it until you feel that it is effective. If 20 seconds burns you out, STOP. IF you can do 40 seconds – GREAT! If you do 10 this week, strive for 12 next week.

    These exercises I am putting up on Tuesdays are going towards an exercise library where you can look up an exercise you are unfamiliar with.

  • Kocaine Biceps says:

    Big shout out to Lisa! Thanks 4 the tips baby doll!

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