What is a Burpee? If you don’t know what the word means, but think it might have something to do with ‘burping’, then you could not be more wrong! Squat thrust strength training, which is a form of full-body exercise, is referred to as a Burpee. It is an aerobic exercise performed in four steps, called the “four-count burpee”.

The classic burpee begins with a standing position. You then drop into a squat with your hands on the ground, and kick your feet back in the plank position, while keeping your arms extended. After a few of these, you need to quickly return to the squat position, and then stand up again. Repeat this however many times you want. You should be aiming at a number that you wish to achieve in the first few days, and then gradually scale up the count.

Burpees work on your arms, chest, hamstrings, back, quadriceps, core, legs, and almost every other part of your bodybuilding you a leaner body with stronger muscles. It is a key exercise in High-Intensity Interval Training (HIIT).

Now, burpees may sound like an easy proposition, but they are extremely difficult to perform in rapid succession, owing to a variety of body movements required. So it would be worth learning about a few of the substitutes for burpees.

These substitutes for burpees will give you some breathing room on days when you want to take it a little easy, while not completely slacking off. So without further ado, check out four of the great alternatives to burpees:

Recommended Read:  8 Ways to Squeeze Fitness Into Your Day

Walking Push-Ups

Push-ups are a great body exercise. They serve to elevate your metabolic rate while you are performing them, and thus contribute to weight loss . Adding the walking technique to the regular push-ups makes it a great substitute for burpees.

Start in a plank position, with your shoulders stacked over your hands, and complete a push-up. Keeping your core engaged, take your left hand and foot over to the left side. Now have your right hand and foot follow suit. Then perform another push-up. Start walking your hands and feet in the other direction. Now start with the right hand and foot. Repeat it. Your initial goal should be ten repetitions

Renegade Rows

Renegade Rows is one of the perfect alternatives to burpees. It is a workout that demands core stability involving unilateral rows for back strength, and dumbbells supporting push-ups for the chest.

Take two dumbbells and place them on the floor, shoulder-width apart. Put your hands on the weight, and get into the top position of a pushup. Then, row one dumbbell up to the side of your body, while balancing on your feet and your other arm. Hold for one second, then return the dumbbell slowly to the start position. Repeat with the other side.

Recommended Read: The Benefits and Differences Between HIIT and Tabata 

Squat Jumps

Burpees without push-ups are squat jumps. Squatting is an important part of the burpee, which works on your hamstrings, glutes and quads. For a successful squat jump, keep your feet and shoulder width apart, bring your hand down to make it a squat, and then jump up, throwing your hands up over your head to be as high as possible.

Mountain Climbers

Mountain climbers are comparatively an easier workout if you hate burpees. This exercise works on all muscles of your body to help build joint mobility and coordination.

Start in the plank position, with your arms and legs extended. Keep your body straight and make sure that your abs are pulled in. Pull your shoulders away from your ears, and squeeze your glutes. Then, pull your right knee into your chest. Switch, and pull your left knee in while simultaneously pushing your right leg back. Keep switching and repeating. As you move, be sure to maintain your position properly, and keep your spine in a straight line; as core body stability is crucial to this workout.

Remember, irrespective of whether you are opting for burpees or one of the aforementioned alternatives, it is important to maintain good form throughout the workout, to prevent any injuries or ankle sprains.

Keep yourself updated with the latest on Fitness . Like us on Facebook and follow us on Twitter for more on Health , Diet & Nutrition and Health Recipes . Also, check out our Health Tools and try out our health-related Quizzes .