Looking For An Effective Alternative To Burpees? We Have The Answer!

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:

The best alternatives to burpees you must try:

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’ or Modified Burpees

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:

Squat:

Lower into a squat slowly and place your hands on the floor in front of you (like a frogger).

Plank position:

Stretch your legs back to plank position, moving one at a time.

Push up:

Then do a push-up (with your knees lifted, or knees on the floor for an easier version)

Back to squat:

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)

Stand or jump your feet up:

You can either stand or jump up to finish the exercise and then repeat. Do everything slowly and with control.

Don’t feel like giving burpees a chance? 

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:

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:

• Start in a standing position keeping your legs together and arms to your sides.
• With a slight bend on your knees, jump into the air as you spread your legs (shoulder-width apart). At the same time, follow with your arms out and up over your head.
• Jump your feet back and return to the starting position. Repeat the movements.

Push ups to plank position:

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:

• Start in a push-up position keeping a straight line from head to toes and place your hands directly under your shoulders.
• In a very controlled motion and without losing your form, lower to your forearms by moving one arm at a time.
• Engage your core to come back up to a push-up position by placing one hand back onto the ground followed by the other.
• The first arm you move on each rep will be doing most of the work as the other one follows the movement, so make sure you do the same amount of reps on each side, or alternate sides.
• Return to the starting position and repeat.

Kettlebell Swings:

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:

• Place the kettlebell on the floor and stand right in front of it with your feet hip-width apart.
• Keep the heels planted and engage your core as you bend your knees and lean forward to grip the handle of the kettlebell.
• Swing it backward between your legs, lifting it off the floor.
• Once you lift the kettlebell you will do the reps without it touching the floor again.
• Keep your shoulder blades squeezing together and shift your weight into your heels, lower your butt back toward the wall behind you and power through your hips to swing the weight upward from your quads. You want to get the kettlebell up to chest height with extended arms.
• Once you reach this position the kettlebell will begin to descend. As this happens, get ready for the next rep by shifting your weight back into your heels and engaging your hamstrings and glutes. 
• Allow the weight to fall back between your legs as it makes the transition back and forth so you can drive through your hips again to repeat.

Mountain Climbers:

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:

• Start in a plank position, evenly distributing your weight between hands and toes. Hands should be shoulder-width apart, core engaged, flat back and head aligned.
• Pull one knee into your chest as far as you can, then as you send it back bring the other one in.
• With your hips down, keep running your knees in and out as fast as you can, alternating them.

Jump Squat:

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:

• Stand with your feet about hip-width apart.
• Send your hips back and bend at the knees to lower down until you get your thighs parallel to the floor and knees right above your feet (squat)
• Jump up explosively by engaging your core and pressing off the feet, keeping your arms straight down to the sides.
• When you land, you want to make sure to do it in a controlled, soft movement as you lower down back into the squat position with your knees bent to 45 degrees and arms forward.
• Repeat

Jump rope:

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:

• Be aware that this exercise can be hard on your joints if it’s not done correctly. Ideally you need to jump on top of a mat as it helps to soften the impact. It can be a yoga mat or a specialized jump rope mat. Any type of gym floor as well as wood is also good, just try to avoid super hard or super soft surfaces (like grass or sand)
• Hold a handle in each hand and step one foot in the middle of the rope as you pull the handles up to your chest. They must be even on both sides and reach your armpits, so make sure your rope is adjusted properly.
• Stand tall with your shoulders back and down, your back straight and chest up. Look straight ahead and open your arms about two inches away from you with hands pointing out.
• With a handle on each hand, rotate your wrists in small circles to turn the rope. As you jump over it, keep a soft bend in the knees and stay on the balls of your feet. Remember, there is no need to jump super high, no more than an inch should be enough to clear the rope.
• Try to keep a steady rhythm while jumping. Playing some music to try to jump along with the beat can help you establish your pace and you can also switch from slow to upbeat music to intensify your training.

Jumping lunge:

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:

• Start by standing with one leg in front of you and one behind. Your arms must also be one in front of you and one back, with elbows bent at 90 degrees, alternating arms to legs. (If your right leg is forward your left hand should be in front of you)
• Bend your knees down into a deep lunge and slightly lean forward to engage your core (make sure your front knee is over your foot and not beyond). From the lunge position, jump explosively to launch your body upward while extending the knees.
• As you jump, quickly bring your feet together to switch positions and land with your legs on the opposite side. Switch your arms as well.
• Try to land softly and with control. Your front foot must be completely on the ground (avoid staying on your toes). Bend your knees and hips deeply to absorb the landing.
• Once you are back on that deep lunge position, keep your core engaged as you prepare for your next jump.

If it’s easy, you are doing it wrong!

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.

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Written by: Brenda Hernandez