Do you genuinely know someone who likes doing burpees? I can’t think of one. The burpee is one of the most vilified exercises, if not the most and honestly there are good reasons. Burpees are hard. They are meant to be hard. The goal is to do them as fast as possible to increase your heart rate. A burpee is a really challenging and efficient total-body cardio exercise, but most people can’t do them right, which increases the risk of injury. Plus, it’s just hard to get motivated doing something long term if you hate it. So, if you feel broken and defeated by burpees, give these exercises a try instead. Maybe, just maybe, you will find a favorite.
Jump Squat The jump squat trains explosive power in your legs, similar to a burpee but doesn’t include the plank and lower portion. Work on exploding and landing softly. If you have any desire to get better at burpees, mastering the jump squat can help.
Stand with your feet slightly wider than shoulder-width apart, toes slightly turned out and hands in front of your chest.
Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back and bend your knees to lower into a squat.
Jump as high as you can, swinging your arms down by your sides for extra momentum. Keep your back straight and chest lifted.
Land with soft knees.
Knee to Chests in Plank Position Holding a plank while pulling your knees to your chest is exactly what you do in a burpee! You can do one knee at a time or alternate sides, but the goal is to pull your knees as close to your chest or elbow as possible. This is an amazing core move for everybody to try!
Start in high plank with your palms flat on the floor and hands shoulder-width apart, shoulders stacked above your wrists, legs extended and core engaged.
Keep your core tight and draw your right knee to your chest slowly. Hold for 3 seconds.
Return to the starting position and then draw your left knee up to your chest slowly. Hold for 3 seconds.
Continue to alternate legs. Make sure to keep your core engaged and back flat throughout. Take it slow, because your form does matter.
Squat Thrust Sometimes the motion of the burpee on the floor is just too much and needs to be practiced. In this move, you’re still working on explosive power, cardio and both core and lower-body strength.
Stand with your feet hip-width apart, core engaged and hands at your sides.
Squat and place your hands on the floor so that they are about shoulder-width apart.
Jump your feet back to come into a high plank position.
Jump your feet back towards your hands, and stand. Squeeze your core and glutes to keep them engaged throughout the exercise.