6 Best Alternative Exercises for People Who Hate Burpees × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle

6 Best Alternative Exercises for People Who Hate Burpees

By Ruby khanna Modified 10 Sep 2022 Follow Us Comment Share There are several alternative exercises to burpees. (Photo via Pexels/Mikhail Nilov) Many of us struggle to perform burpees because of the intensity of this brutal bodyweight exercise. While it's true that burpees are taxing for the body, there's no denying the fact that they offer great physical benefits. Burpees targets almost all the major muscle groups in the body, including the glutes, hamstrings, core, arms, shoulders and chest, and are considered a mega calorie burner. This exercise incorporates cardio and muscular resistance and is made up of different movements, including push-ups, planks, squats, and jumps. View this post on Instagram Instagram Post However, burpees are not suitable for everyone, and can have a significant impact on the muscles and joints. Fortunately, there are several alternatives to this exercise that work the same muscles as burpees and get the heart rate up while also strengthening the muscle groups. If you are sensitive, recovering, injury-prone, or simply hate doing burpees, here are some great alternatives you might be interested in.

Burpee Alternatives

The following six exercises can be as challenging and brutal as burpees. For each exercise, focus on your form, and make sure to warm up properly before doing them. Let's get started:

1 Murpee

Murpees, or mobility burpees, are an easy and low-intense version of a standard burpee. To do this exercise: Take a squat position, and raise your heels off the floor. Take a step back with one leg at a time, and go into a push-up position. Move one leg forward so that your knee touches the elbow, and do the same with your other leg.Position your feet on the floor, and move your hands off the floor to get into a squat position again.Return to the starting position by extending at your knees and pushing yourself up through your heels.Lift your arms to your side, and reach them overhead. As your arms move down to your sides, squat, and start the next rep.

2 Pike Plank Jump

Pike plank jumps are a variation of standard pike planks and offer full body benefits. To do this exercise: Start in a push-up position, and make sure your body is in a straight line.Jump and move your feet towards your chest while lifting your hips towards the ceiling.Your legs should remain extended, and torso and head should be in a straight line throughout the exercise.Return to the starting push-up position, and repeat.

3 Squat Jump

Squat jumps increase explosive power in the lower body, like a burpee. When doing this exercise, remember to land softly, and work on your jump. To do this exercise: Stand tall with your feet wider than shoulder-width apart, toes turned out, and hands in front of the chest.Keeping your back flat, core engaged, and chest lifted, shift your weight onto your heels. Bend your knees, and push your butts back to lower into a squat position.Jump as high as you can, and swing your arms by your sides while keeping your chest lifted and back straight throughout.Land softly on the floor, and repeat.

4 Squat Thrust

This exercise works on both cardio and explosive power and helps boost lower body and core muscle strength. To do this exercise: Stand with your feet hip-distance apart, hands by your sides, and core muscles engaged.Squat down, and put your hands on the floor so that they are at shoulder-width distance. Jump your feet back to get into a high plank position, and jump in towards your hands.Squeeze your glutes and core to keep them engaged, and stand back up to the starting position.Repeat.

5 Explosive Push-up

Explosive push-ups are a great alternative to burpees and help build massive upper body strength. They're ideal for people with lower body injury. To do this exercise: Start the exercise in a push-up position with your hands under your shoulders. Lower your body towards the ground till your chest nearly touches the floor.Extend your arms as explosively as you can so that your hands are off the floor. Push yourself up high enough, and clap your hands in mid-air.Land softly on your hands, and lower yourself into a push-up.Repeat.

6 Jumping Jack

Jumping jacks are one of the best aerobic exercises, providing full body benefits. To do this exercise: Stand tall with your arms on your sides and legs together. Slightly bend your knees to jump into the air.Jump as high as you can by spreading your legs at about shoulder distance and stretching your arms over your head.Jump back to the starting position, and repeat.

Takeaway

Burpees are one of the most productive high-intensity movements that offer tons of benefits to both lower and upper body muscles. However, if you don’t like doing this exercise, go for the alternatives discussed above that work on the entire body. The aforementioned workouts can help you achieve similar cardiovascular and muscular benefits as burpees. Poll : 0 votes Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular ‍ Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी