ActiveForget burpees – 5 alternatives that fuel fat loss and build full-body fitnessIncase you need something that’s lower-impact or simply can’t hack throwing yourself to the floor todayWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveForget burpees – 5 alternatives that fuel fat loss and build full-body fitnessIncase you need something that’s lower-impact or simply can’t hack throwing yourself to the floor todayWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Incase you need something that’s lower-impact or simply can’t hack throwing yourself to the floor today
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If there’s a workout that requires just your bodyweight and promises to burn a lot of calories there’s a 99% chance it’ll consist ofburpees. Why? Because—whether we like it or not— the reality is that the humble burpee is a brilliant full-body movement that’ll jack up your heart rate helping you to burn through a ton of calories, fuelling fat loss and building your cardiovascular fitness.
It’s always good to have a few alternatives as a backup to the burpee as, although they require little skill, they’re not everyone’s cup of tea. Plus, if you’re not in the right mindset to conquer them there’s a very good chance you’ll sack off your entire workout. Obviously, we don’t want you to do that so below are five alternatives so you have other options to turn too.
What is a burpee?
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Some people would simply describe it as torture, as this simple exercise has the power to instill fear in even the most dedicated gym-goer. The burpee consists of squatting down, dropping your entire body to the floor, before standing back up again and finishing off the move with a little ‘jump’. It sounds straightforward, but do this on repeat and you’re entire body will be cooked, from your quads, hamstrings, calves, glutes, shoulders, arms, back and core.
You can also modify the burpee if you’re still determined to give it a crack. Instead of jumping your feet in towards your chest whilst on the floor, you can simply step your feet inwards. Plus, you can leave the jump out at the end and you don’t have to lower yourself to the floor either. You can just place your hands on the ground and step your feet out into a high plank position— so there are plenty of ways to make it easier!
5 burpee alternatives
Dumbbell thruster
(Image credit: Getty Images)
(Image credit: Getty Images)
Muscles targeted:Glutes, quads, calves, core, arms, shoulders, upper back
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Unlike a burpee, dumbbell thrusters require a pair ofdumbbells(although they can be done with kettlebells or even abarbell), so they double up as cardio and strength training. Just like burpees, they’re acompound exercise, using multiple muscles at once, where you have to squat down with the dumbbells just above your shoulders, before explosively standing back up and pushing them up overhead. What’s more, they’re very functional too, as there are a lot of everyday activities that mimic the movement.
Mountain climbers
(Image credit: Getty Images)
(Image credit: Getty Images)
Muscles targeted:Core, shoulders, arms, chest, glutes, hamstrings, quads
Mountain climbers may also have a reputation for being deadly, but we stand firm in the fact they’re not as bad as burpees. They also don’t require any equipment and just rely on your bodyweight, which is also a bonus if you can’t get to the gym or don’t have anyhome gym equipment. It’s also excellent for firing up your core muscles too, especially if you slow down the movement, whereas picking up the pace makes it more cardio-focused.
Squat jumps
(Image credit: Getty Images)
(Image credit: Getty Images)
Muscles targeted:Glutes, quads, hamstrings, calves, core
Kettlebell swings
(Image credit: Getty Images)
(Image credit: Getty Images)
Muscles targeted:Glutes, quads, hamstrings, core, arms, upper back, shoulders
Medicine ball slams
(Image credit: Shutterstock)
(Image credit: Shutterstock)
Muscles targeted:Quads, hamstrings, calves, arms, shoulders, core, upper back
Looking for some workout inspiration to burn lots of calories which also includesnoburpees? Give thisfour-move kettlebell flow workouta go, or if you’re looking for a bodyweight-only workout, check out this20-minute session.
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