Whenever I’m strapped for time or gym equipment and still want a solid workout, I turn to the burpee.
They’re not exactly beloved—people always grumble and groan when I say “burpee”—but they’re one of the most efficient and effective movements out there. While I think everyone should embrace them, today I’m also going to offer alternatives to the traditional burpee you know and (maybe don’t) love. These options can add interest to your workouts and might work better for your fitness level and goals.
Why burpees? Several reasons:
Whether you’re looking to improve mobility, strength, conditioning, or overall fitness, the burpee is a fine choice. But it’s not the only one. If you’re getting tired of burpees, or just want to try something new for a change, give the exercises from today’s post a try. I think you’ll like them. Or maybe you’ll hate them, which means they’re probably working.
While burpees are great for all the reasons I listed above, there are some reasons you might want a modified burpee movement instead:
Below are alternatives to burpees that have similar qualities as, and produce similar results to, the traditional burpee. Try them all. Primal Health Coach Brian also demonstrates all of these moves in the video at the bottom of this post.
The simplest modification there is: burpees without the push-up and the jump. Squat thrusts actually birthed the modern burpee. They involve squatting down to place hands on floor, shooting the legs back to assume the plank position, shooting them forward, then squatting back up. They’re really, really simple and for the first ten or so. You’re thinking “These are too easy.” Keep doing them, though. Suddenly you’ll realize you’re getting a great workout.
To do the murpee, or modified burpee, slow everything down and rely on strength and balance instead of sheer momentum.
Do a regular burpee with a jump, only instead of jumping in place, turn 180 degrees. Alternate which direction you turn and don’t get sloppy with the landing.
The rotational momentum exerts novel forces on your body and requires greater trunk (and really, full-body) stability. Beyond that, do these offer a unique training effect over regular burpees? Who knows. These sure are fun, though.
Again, it’s a regular burpee with a jump, only instead of jumping in place, you broad jump as far forward as you can. Be sure to do these on a comfortable surface with decent traction. Grass? Good. Wet muddy grass? Probably not. And do fewer of these than you would regular burpees. The maximal effort broad jump really takes a lot out of you and increases the degree of risk.
You haven’t done these in years, right? Jumping jacks probably remind you of gym class, back when you’d do them half-seriously. Today, try doing them for real. Actually jump. Get your hands up there like you mean it.
Bodyweight lunges: easy, right? Too easy to approach the conditioning potential of the burpee. But what about jumping lunges? That’s exactly what a Russian lunge is. You lunge forward with one leg, then spring up and land in a lunge with the other leg forward. Keep doing it, alternating each time. You can even do this while holding a weight plate; just keep it lighter than you’d think would be necessary.
I’m not sure if this is the right name, but it sounds good. Start sitting down on the ground, legs straight, knees together, back tall, hands flat on the ground at your sides. Pop up by pushing off the ground with your hands and bringing your feet underneath you to stand up. (Optionally, throw in a vertical jump here to spice things up.) Quickly return to the starting sitting position without using your hands, if possible, and do it all over again.
If you’re looking for a self-contained, comprehensive workout that will get you stronger, more explosive, and better conditioned without being a burpee, look no further than the kettlebell swing. Sure, you need a piece of equipment—the kettlebell—but I’d argue that the swing is probably safer to do repeatedly for high reps than the burpee.
For every one burpee you’d normally do, do three swings.
This is another option that requires a single piece of equipment, but it’s one you can make yourself by spending a few bucks at the surplus store for a sack and stuffing it with contractor bags filled with sand.
Sandbag shouldering is exactly what it sounds like: pick the sandbag up and hoist it up to your shoulder, lower it back to the ground, then repeat with the opposite shoulder. Throughout the entire movement, maintain as neutral a spine as possible. It’s essentially a deadlift (picking it up) and power clean (hoisting it up) hybrid exercise that hits almost every muscle in the body. And if you want to throw in some pushing work, you can overhead press the thing once it’s on your shoulder.
No sandbag? Fill a duffel bag with soft weighted object. Emphasis on soft so that you don’t conk yourself in the head.
For pure conditioning’s sake, few activities beat the jump rope. It’s a mainstay in boxing, MMA, kickboxing, wrestling, and even swimming and endurance running training programs for the simple reason that it just works. Of course, jumping rope is a miserable way to improve one’s conditioning, but that’s a common problem with methods that actually work.
Another advantage is that jumping rope is self-limiting. It’s really hard to jump rope with poor technique or hurt yourself doing it because you’ll just catch the rope with your foot or slam it into your shins. If you do it wrong, wrong enough to get into trouble, you won’t be able to actually jump rope.
Think air squats are pointless and way too easy? Okay, try this out: just squat down and back up as many times as you can in 20 seconds, rest for 10 seconds, and repeat the sequence 7 more times.
Stand with feet shoulder width apart, holding two weighted objects at your shoulders. Bend your knees and lower into a squat, then rise back up to standing. Once your knees are straight again, immediately press the weights straight overhead. Return the weights to shoulder height. Repeat.
These get your heart pumping in no time.
Sort of like running in place from the pushup position, mountain climbers can destroy you if you’re not careful. Your abs will be sore, your chest will pound, your stamina will increase. If mountain climbers on the ground are too tough, try them on an incline: place your hands on the couch, a coffee table, a bench, or a sturdy chair.
Assume the plank position: arms straight, hands flat, body forming a single unbroken line. Then, ever so slowly, tap your left shoulder with your right hand. Slowly place your right hand back on the ground. Now, tap your right shoulder with your left hand. Return it to rest on the ground. Keep alternating shoulder taps. Go slow and feel the tension in your trunk muscles. Tougher than you thought, eh?
Stand with feet shoulder width apart and the sandbag at your feet. Squat down enough to grab the sandbag, then flip the bag upward to touch your chest keeping elbows bent. Squat down, then stand up and immediately press the bag overhead. Finish by dropping the sandbag onto the ground. Repeat.
For me, burpee workouts are very intuitive. Rather than go for predetermined reps or rest periods, I let my body determine that stuff in real time. Here’s a general idea of what my burpee workout usually looks like:
You can do something similar with the moves above. Pick one, or do a circuit with a few, and go until you’re fatigued. Or, do smaller sets spread out throughout the day, microworkout style. Give it a try!
Let’s hear from you down below. Have you done any of these exercises? How do they compare to burpees? Got any other suggestions for people sick of the burpee?
Thanks for reading, everyone. Take care.
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