July 28, 2021
You might hate burpees or love them (maybe even both). Of all exercises, burpees are possibly one of the most complete ever invented but certainly not the best fit for everyone. They involve movement in many areas to work your glutes, quads, hamstrings, and shoulders but they can be very complicated for many people to complete. If you do not do it right, you can end up with an injury.
Burpees are really an efficient, challenging, full-body cardio exercise, and, like with anything else, practicing them can make you better so that hopefully it will become easier to include them in your practice. If you are looking to start a home workout routine, you should definitely include burpees. With enough determination, you will eventually get used to doing them and it won’t be as mentally challenging as it was at the beginning. Still, there are many reasons why you could be looking for an alternative to this so-dreaded exercise, and we would love to help out.
So, how do you eliminate burpees from your fitness routine without giving up all the benefits? Let’s check out the alternatives to burpees:
For starters, let’s look at an alternative that you can easily incorporate in your workout if you have limited mobility. Maybe you are dealing with obesity, are pregnant or recovering from a recent injury. A slight modification to burpees will make a big difference for you and this alternative can also be great to build up your strength so you can eventually make burpees a part of your routine (if you dare):
Murpees are basically a slowed down version of burpeees A modified burpee takes the focus off of cardio and instead focuses on mobility. You will be performing the same combination of exercises as in burpees but with modifications to make it a lot easier to complete. Bottom line, slow it down:
Lower into a squat slowly and place your hands on the floor in front of you (like a frogger).
Stretch your legs back to plank position, moving one at a time.
Then do a push-up (with your knees lifted, or knees on the floor for an easier version)
Slowly bring one leg forward to touch your elbow with your knee and hold it for a moment, then bring the other leg to the front so you can place your feet on the floor back to a squat (alternate which leg you bring forward first on each repetition)
You can either stand or jump up to finish the exercise and then repeat. Do everything slowly and with control.
If you are still not sure about burpees, even in their modified version, don’t stress. You can be strong and in great shape without ever doing another burpee again. Here are some other alternatives for you:
Jumping jacks are great alternatives to burpees for beginners. They increase oxygen flow and heart rate, burning a lot of calories. It is one of the easiest to perform and still quite effective. These are the steps to perform jumping jacks:
Push ups to plank is a full-body exercise that serves as an excellent strengthener for your core. You will alternate between a high plank position (or push-up position) and a forearm plank with controlled, arm work. Here’s how to do it:
The kettlebell swing is one of the most efficient full-body exercises you can do. Because it’s a total body movement, it raises your heart rate and breathing, to give you a great cardio workout. It will also help improve your balance, muscles and posture as well as enhance flexibility. It is a complex exercise so pay close attention to your form as you will be dealing with extra weight and you can get injured if it is not done correctly. Basically this is what you have to do:
Another awesome full-body exercise that requires no equipment and can be added to your workout routine with excellent results. While the basic move is great for beginners, there are variations that you can try if you are looking to raise your heart rate. Here are the steps for basic mountain climbers:
Jump squats strengthen your lower body and core as they help you burn calories faster than just a regular squat. These squats involves glutes, lower back, hamstrings and abs. Make sure you have a stable surface to perform the exercise as you will be leaping up and wouldn’t want to risk a difficult landing or slipping. Here are the steps:
Jumping the rope is an excellent cardio option and full-body strengthener. It can be used as a warm-up or cool-down during training although it is a great workout on its own. There are many variations to it that you can incorporate depending on your level and physical condition. These are the basic recommendations to get you started:
Jumping lunges help develop lower body strength and will challenge your stability and coordination. Targeting the hamstrings, quadriceps and glutes you engage muscles that are used in rotational movements and stabilize your hips and core. Follow these steps:
You might notice some of these alternatives are still not relatively easy to perform. Remember you are trying to substitute a burpee or a full-body exercise that is considered one of the most challenging out there, so it won’t be a walk in the park. Take it one step at a time and set yourself up for success.
Take care of your body and pay lots of attention to your form while you try any new exercise as this will be the key to its effectiveness. It’s best to get help from a personal trainer to maximize your time and effort while keeping you safe as you work your way up to your best, healthiest self.
System2 brings the ultimate solution for those looking to safely and effectively get in shape. With cutting-edge technology, this virtual trainer app will connect you with a certified fitness coach to create your perfect workout plan and track your exercises as well as form to achieve your desired results. Video integration for a personalized 1-on-1 daily interaction will guarantee you perform all exercises correctly and see your progress a lot faster than any unguided workout routine. All this, for less than you would spend on most gym memberships.
Written by: Brenda Hernandez