Burpee Alternatives: 7 Exercises for a Full-Body Burn

The burpee is a popular body weight exercise that targets multiple muscle groups and is often used in high-intensity interval training (HIIT) workouts. It engages the arms, chest, core, legs, and back all at once, which makes it a great full-body exercise.

However, as effective as burpees can be, they can also be tough on the joints and may not be suitable for everyone. In addition, getting the form right can be challenging for beginners.

If you’re looking for alternatives to burpees, we’ve got you covered with these 7 exercises that will give you a similar full-body burn.

Why Choose Effective Alternatives to Burpees?

Burpees are undeniably one of the most efficient full-body exercises. They build strength, boost cardiovascular fitness, and torch calories in record time, but let’s be honest—they aren’t for everyone.

Challenges of Burpees

For starters, burpees can be rough on your joints. The combination of jumping, squatting, and throwing yourself into a plank position generates a lot of impact, particularly on the knees, wrists, and lower back. If you’re managing joint pain or recovering from an injury, this move could do you more harm than good.

Next, there’s the skill factor. Burpees may seem straightforward, but performing them with proper form requires a decent amount of strength, mobility, and control. Beginners often struggle to get it right, which leads to poor form. And poor form is a fast track to soreness and injury.

Finally, burpees can feel intimidating. If you’re just starting your fitness journey, the idea of stringing together 10 or 15 burpees can feel daunting. That could make your workout more stressful than motivating.

Key Benefits of Alternative Exercises

The good news? If burpees aren’t working for you, there are plenty of other effective exercises that can offer similar benefits—without the drawbacks. Choosing alternatives gives you more control over your fitness routine. You can tailor exercises to match your current abilities and fitness goals (1).

For example, burpee alternatives often put less stress on your joints, which significantly reduces the risk of injury. Low-impact alternatives to burpees such as step-ups or slow mountain climbers make it easier to include full-body movements in your workout without sacrificing your comfort or safety.

Alternative exercises are also adaptable. Whether you’re focusing on improving your endurance, building strength, or boosting mobility, there are plenty of options that target specific goals. And as being versatile in your training can prevent boredom (1), burpee alternatives keep your routine fresh and motivating.

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How to Choose Exercises Based on Your Goals

Choosing the right alternative to burpees depends on what you want to achieve. Here’s a quick guide to help you zero in on the best options:

• For Cardio and Endurance: If your goal is to get your heart pumping, choose movements that keep you in constant motion, such as high knees, skater hops, or jogging in place. These exercises spike your heart rate, mimicking the calorie-burning effect of burpees.
• For Strength Building: To build and tone muscle, focus on exercises for strength without burpees such as push-ups, lunges, or squat jumps. These exercises engage the same major muscle groups as burpees but allow for better control and muscle activation.
• For Flexibility and Mobility: If flexibility and functional movement are what you’re after, you’ll benefit from exercises such as yoga flows or low-impact dynamic stretches such as inchworms. These focus on engaging your muscles while improving your range of motion.

By swapping burpees for well-chosen alternatives, you can personalize your fitness routine in a way that honors your body and keeps you making progress. Remember, the best exercise is the one that works for you—not the one that everyone else swears by!

Read more: 30-Day Fat Burner Challenge: Get Fit and Lean with This Workout

Best Burpee Alternatives for Every Goal and Fitness Level

If you’re looking for what to do instead of burpees but still can’t get an effective workout, the key lies in choosing exercises that suit your fitness level and goals. Here’s a breakdown of beginner-friendly, intermediate, and advanced moves that’ll help you break a sweat without feeling overwhelmed.

Alternatives for Beginners: Simple and Effective

Starting slow doesn’t mean you can’t make progress. These beginner moves will ease you into full-body workouts without burpees while being gentle on your joints.

• Mountain Climbers

1. Start in a high plank position with your palms flat on the floor and shoulders stacked over your wrists. Keep your body straight from head to toe.
2. Bring your right knee toward your chest, then quickly switch, extending your right leg back as you bring your left knee forward.
3. Pick up the pace, alternating legs in a running motion. Keep your movements controlled and your core engaged.
4. Perform for 20–30 seconds or as long as feels comfortable.

• Jumping Jacks

1. Stand upright with your feet together and arms at your sides.
2. Jump your feet out to the sides while raising your arms overhead, creating a wide “X” shape.
3. Jump back to the starting position, bringing your arms back down to your sides.
4. Repeat at a steady rhythm for 20–30 seconds, or modify by stepping one foot out at a time if jumping is too intense.

Intermediate Moves to Build Strength and Tone

If you’re ready to turn up the intensity, these intermediate exercises focus on building strength and add power to your routine.

• Jump Squats

1. Stand with your feet shoulder-width apart and your arms at your sides or in front of you for balance.
2. Lower into a squat by bending your knees and pushing your hips back—your thighs should ideally be parallel to the floor.
3. Explode upward, jumping as high as you can while extending your arms downward for momentum.
4. Land softly on the balls of your feet and immediately lower back into a squat.
5. Perform 8–12 repetitions, keeping your movements smooth and controlled.

• High Knees

1. Stand tall with your feet hip-width apart and your arms bent at 90 degrees by your sides.
2. Drive your right knee up toward your chest while pumping your left arm forward, then quickly switch, bringing your left knee up and your right arm forward.
3. Engage your core and maintain a quick, jogging-like tempo.
4. Continue for 20–30 seconds, aiming for a steady and dynamic movement.

Advanced Exercises for Total-Body Conditioning

For those who are seeking a serious challenge, these advanced alternatives combine strength, endurance, and coordination for a total-body workout.

• Push-Up Variations

1. Start in a high plank position, keeping your wrists directly under your shoulders and your body aligned from head to heels.
2. Lower your chest toward the floor by bending your elbows while maintaining a straight back.
3. Push yourself back up to the starting position. Once you’ve mastered the standard push-up, try advanced variations such as Spiderman push-ups (bringing one knee to your elbow during each rep) or plyometric push-ups (pushing up with enough force to lift your hands off the floor).
4. Aim for 8–12 repetitions depending on your strength level.

• Plank Jacks

1. Start in a forearm plank position, keeping your elbows under your shoulders and your body in a straight line.
2. Jump both feet out to the sides, as if performing a jumping jack, then jump them back together.
3. Stay controlled in your movements, keeping your hips level and your core engaged to avoid sagging or lifting your lower back.
4. Perform for 20–30 seconds, maintaining a strong plank form throughout.

Choosing the Right Alternative for Specific Fitness Goals

When it comes to your workouts, one size does not fit all. Choosing the right exercise depends on what you want to achieve—whether it’s better stamina, stronger muscles, or a joint-friendly routine. Here’s how to choose the best exercises to replace burpees based on your fitness goals.

For Cardiovascular Endurance

If your aim is to boost your heart health, burn calories, and improve stamina, you should focus on exercises that keep your body in constant motion.

• High Knees: These are fantastic for spiking your heart rate and building agility. Maintain a quick pace to maximize the cardio effect.
• Jumping Jacks: Simple yet effective, this full-body movement engages your arms and legs, giving your heart a healthy workout.
• Mountain Climbers: With your core engaged and your legs working in overdrive, mountain climbers mimic the intensity of running while staying in place.

Cardio-focused exercises not only improve endurance but also help with calorie burn, which makes them a great alternative to burpees for anyone who is working on weight loss or overall fitness.

For Strength and Muscle Toning

If building strength and sculpting your muscles is your top priority, you’ll want movements that recruit multiple muscle groups and add resistance.

• Push-Up Variations: From standard to Spiderman push-ups, these strengthen your chest, shoulders, and triceps while engaging your core.
• Jump Squats: Add an explosive element to regular squats by incorporating a jump. This boosts your lower-body strength and tones your glutes, quads, and hamstrings.
• Plank-to-Shoulder-Taps: Combine core stability and upper-body strength by starting in a plank and tapping each shoulder with the opposite hand. It’s a great way to target your abs, arms, and lats.

Strength-oriented exercises help you gain muscle while improving your overall balance and coordination, which keeps you strong and toned.

For Low-Impact Needs

If you’re dealing with joint pain, recovering from an injury, or just prefer a gentler routine, you should opt for low-impact alternatives to burpees that are easy on your body but still effective.

• Step-Ups: Mimic the climbing motion, but keep things grounded by stepping onto a sturdy platform or low bench. This is excellent for leg toning without any jumping.
• Glute Bridges: A gentle but powerful way to activate your glutes and hamstrings while sparing your knees.
• Modified Planks: Holding a plank on your forearms (or even on your knees) protects your wrists and lower back while strengthening your core.

Low-impact exercises allow you to build strength and endurance without stressing your joints, which makes them ideal for maintaining fitness during recovery or aging gracefully.

How to Integrate Burpee Alternatives into Your Weekly Workout Routine

Using Burpee Alternatives in HIIT Circuits

High-intensity interval training (HIIT) is all about alternating between bursts of intense activity and short recovery periods (2). Burpee alternatives such as mountain climbers, jump squats, and push-up variations work perfectly here as they mimic the full-body engagement and cardio challenge of burpees.

Here’s what a HIIT circuit may look like:

1. Mountain Climbers (30 seconds): Keep up a quick pace to elevate your heart rate.
2. Push-Up Variations (30 seconds): Target your upper body while keeping your core engaged.
3. Rest for 15–20 seconds.
4. High Knees (30 seconds): Focus on speed and endurance.
5. Plank Jacks (30 seconds): Engage your entire body while maintaining good plank form.
6. Rest for 15–30 seconds, then repeat the circuit 4–6 times.

This type of HIIT workout improves cardiovascular fitness and challenges your strength and endurance, all without the joint strain that is associated with burpees.

Building Full-Body Circuits with These Alternatives

If you’re aiming for a balanced workout, full-body circuits are the way to go (3). By combining upper-body, lower-body, and core-focused exercises, you ensure that no muscle group gets left behind.

Here’s an example of a full-body circuit using burpee alternatives:

1. Step-Ups (12–15 steps per leg): Build strength and stability in your lower body.
2. Jumping Jacks (30 seconds): Keep your heart rate up while engaging both arms and legs.
3. Push-Up Variations (8–12 reps): Focus on upper-body and core strength.
4. Glute Bridges (12–15 reps): Target your glutes and hamstrings while sparing your knees.
5. Mountain Climbers (30 seconds): Finish strong with a cardio burst.

Perform the circuit 3-4 times with 1 minute of rest between each round. Adjust reps and intensity based on your fitness level. This kind of circuit works well as a standalone workout or as part of a longer session.

Read more: Calisthenics Calories Burned: Your Ultimate Guide

Weekly Routine Ideas

To stay consistent and avoid workout burnout, it’s important to mix things up (1). Here’s a sample weekly plan that integrates burpee alternatives, so you’ll always look forward to your workouts:

Monday – Strength Training Focus: 

• Warm-up (5–10 mins): Dynamic stretches and jumping jacks.
• Circuit (Repeat 3x):
  • Jump squats (10–12 reps)
  • Push-up variations (8–10 reps)
  • Glute bridges (12–15 reps)
• Cool-down (5 mins): Light stretching.

Wednesday – Cardio/HIIT Day: 

• Warm-up (5–10 mins): Jogging in place and arm swings.
• HIIT circuit (Repeat 4–6x):
  • High knees (30 seconds)
  • Mountain climbers (30 seconds)
  • Plank jacks (30 seconds)
  • Rest (20–30 seconds)
• Cool-down (5 mins): Stretch out your legs and back.

Friday – Full-Body Circuit: 

• Warm-up (5–10 mins): Step-ups and shoulder rolls.
• Circuit (Repeat 3–4x):
  • Step-ups (12–15 reps per leg)
  • Jumping jacks (30 seconds)
  • Push-up-to-shoulder-tap (8–10 reps)
  • Glute bridges (12–15 reps)
  • Mountain climbers (30 seconds)
• Cool-down (5 mins): Include deep breathing and light stretches.

Saturday – Active Recovery or Low-Impact Workout: 

• A yoga or Pilates session focusing on flexibility and mobility, or a light walk coupled with glute bridges and modified planks.

Expert Tips for Getting the Most out of Burpee Alternatives

Burpee alternatives can be highly effective when executed correctly, but to maximize their benefits, it’s vital to focus on proper form, smart progression, and avoiding common missteps. Here’s how you can ensure a safe and efficient workout:

Mastering Proper Form for Maximum Effectiveness

• Engage Your Core: Whether you’re doing mountain climbers, planks, or push-ups, keeping your core tight ensures stability and protects your lower back.
• Maintain Alignment: Keep your body in a straight line during planks, jumps, and push-ups. Avoid sagging your hips or rounding your back.
• Control Your Movements: Perform each rep with control, particularly during explosive moves such as jump squats, to prevent strain and improve muscle activation.
• Breathe Consistently: Exhale during exertion (e.g. pushing up in a plank) and inhale during recovery for better oxygen flow.

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Progressing from Beginner to Advanced Levels

Progression is the key to continuous improvement (4). Beginners should start with low-impact options, such as step-ups or modified planks, which allow you to build foundational strength. Once comfortable, intermediate exercises such as jump squats or high knees can be gradually introduced, you should focus on increasing reps or duration.

For those who are ready to push themselves further, advanced variations such as plyometric push-ups or long plank jacks offer greater challenges by demanding more coordination and explosive power. Adjusting the intensity at your own pace ensures steady, sustainable progress that avoids overexertion.

Common Mistakes to Avoid and Injury Prevention Tips

• Skipping Warm-Ups: Cold muscles are more prone to injury. Warm up with dynamic stretches or light cardio to prepare your body.
• Compromising Form for Speed: Rushing through reps can reduce effectiveness and increase the risk of strains. Focus on clean, controlled movements over speed.
• Ignoring Recovery Time: Overtraining can lead to burnout or injury. Schedule rest days or active recovery to allow muscles to repair and grow.
• Neglecting Joint Care: For high-impact moves such as jump squats, absorb the landing by bending your knees and staying light on your feet to reduce strain on joints.

Frequently Asked Questions

• Are these exercises as effective as burpees?

Yes, these exercises can be just as effective as burpees, depending on your goals. They target specific muscle groups and offer variations in intensity to improve strength, endurance, and cardio fitness. However, combining multiple alternatives may be necessary to replicate the total-body effort of burpees.

• Can these alternatives be done at home?

Absolutely. Most burpee alternatives, such as mountain climbers, jumping jacks, and plank jacks, require little to no equipment and can easily be performed in a small space, which makes them perfect for home workouts.

• How do they compare to burpees in terms of calorie burn?

Burpees are slightly more efficient at burning calories due to their full-body, high-intensity nature. However, combining burpee alternatives in a high-intensity circuit, such as pairing high knees and jump squats, can achieve similar calorie-burning effects.

• How can I modify these alternatives for limited space?

If you have limited space, opt for stationary options such as planks, step-ups on sturdy surfaces, or slower-paced high knees. You can also reduce the range of your movements, which will ensure your exercises remain contained within a small area.

The Bottom Line

Burpee alternatives are a fantastic option for anyone who is looking to spice up their workout routine without compromising on effectiveness. These exercises offer versatility, which makes them suitable for all fitness levels, whether you’re just starting out or an experienced athlete. 

By incorporating these exercises into your routine, you’ll stay motivated, protect your joints, and still challenge your body in new, exciting ways. Don’t hesitate to give them a try—your fitness goals are within reach, and burpee alternatives may just become your favorite way to achieve them.