Here’s why floor tap squats are all that you need to get a toned body

For all the burpee haters, here is floor tap squats exercise that can help you burn that excess fat.
butt exercises
Try variations of squats! Image courtesy: Shutterstock
Nikita Bhardwaj Published: 30 May 2021, 10:00 am IST
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Usually burpees are considered to be the go to exercise by any fitness enthusiast, professionals or influencers for weight loss. However, we know that so many of you are not a big fan of this exercise and are looking for alternatives.  

Well, fret no more as floor tap squats is the exercise you have been looking for. This is a simple movement that provides intensity to your workouts and helps engage your legs, core and back muscles. The range of motions to be undertaken while performing this exercise provides a full body workout and the best part is that it will help burn fat quickly just like burpees, but without the heightened strain. 

Acing the floor tap squats

Step 1: Begin by standing with your back straight and keep your legs shoulder width apart. Now, rest your hands around the waist. 

Step 2: Take the squat position and ensure that you are pushing your hips back to an extent that you are ‘sitting on your calves’. Follow this up by tapping the ground with one hand.

Tip: If tapping the ground is difficult, then consider using a dumbbell kept vertically, a yoga block or a kettlebell. 

Step 3: After tapping the floor, press yourself back up and jump. Remember to land on your toes and maintain balance. 

Step 4: Once you land on your toes, push yourself up again to do a jump and then return to the starting squat position. Now repeat.

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For beginners, 15 repetitions (reps) and 3 sets are sufficient. While seasoned fitness enthusiasts may consider doing  25 reps and 4 sets, with a break of 20 seconds between each set.  


Keep an idea of your risk of weight-related issues.

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Tips to prevent injuries
  1. Ensure that your core is tight and back is straight to maintain your balance while jumping and landing
  2. Don’t jump too high as they are only meant to add intensity. The important factor is to land properly.
  3. Lean the right, which is at a 45 degree angle to avoid back injuries. 
  4. The squat position and form is important, so perform the movement slowly to avoid distorting the movement.
  5. For beginners, refrain from using ankle weights or any other resistance as the exercise in itself provides adequate intensity to burn fat. 

So ladies, get ready to accelerate your weight loss journey with this powerful exercise. 

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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