3 Body Weight Exercises That Are Just As Effective As Burpees

3 Body Weight Exercises That Are Just As Effective As BurpeesBurpees, throw yourself face down on the floor,

Jump back up, REPEAT

Until you throw up…

That seems to be the order! Don’t get me wrong, I do like burpees, they have their place.

Just not every session and from my experience, clients seriously don’t like them.

I was chatting to client at the weekend as she mentioned that burpees are dished out purely as punishment in the armed services. Wooza, exercise isn’t punishment! Fact!

You see, loads motivational images on flakebook  about this… all positive 🙂

But most use the word punishment… I think this helps condition us to think that maybe exercise is a form of punishment.

I believe we should be really wise on our word choice, tone of voice and more so our exercise selection when it comes to dishing out marketing messages and exercise selection.

So what’s the hype with burpee’s…

They work your entire body, burn calories, and boost your overall conditioning quickly. They raise the ticker heart rate after about 4 or 5 reps [well for me at least] and this is supposedly where the magic happens.  Research indicates that working out above your anaerobic threshold [RPE 8+] will burn more calories and condition you quicker compared to working out at a steady state aerobic zone.

But you know what…

You do too many of these burpee things, it’s gonna get boring be honest, sometimes you just need to mix things up a bit. Here are three Body weight exercises that are just as effective As Burpees and still get an awesome less [boring and punishing] workout:

Tuck Jump

The tuck jump is a full body weight exercise that will make your heart rate elevate, legs burn in no time at all but doesn’t look or sound anything like a burpee.  Stand with your legs hip-width apart and your toes tracking knees. Lower down into a squat, then push through the floor, explode upwards and bring your knees toward your chest.  Land back in a squat position and repeat immediately.

180° Squat jumps

Very similar to the exercise above… the 180° squat  jumps take the standard squat jump and add a rotational twist.  Here you engage more of your arms and core muscles, all whilst elevating the heart rate like a burpee.  Start in a squat position with your feet about hip-width apart and toes tracking knees. Push through the floor and jump explosively, swinging your arms upward for momentum and twist 180° in midair. Land in a squat position, you can use your hand for stability by touching the floor, then immediately jump back up and repeat on the opposite side.

Ice skater

Ice skaters are a great way to work your entire body but with huge focus on the legs.  This awesome body weight burpee alternative is unilateral, meaning you work one side, then the other.  Therefore, you kinda do double the amount of work, raising your heart rate and engaging more muscles or longer.  Your core will be super active here as well, helping you stabilise each part of the movement. You’d be surprised how much you’ll feel your core infact, way more than a burpee I think.  What’s more if you’re looking to develop the derriere, this is the exercise for you… simple, it’s a butt booster… not a butt killer! <<< bad words remember!

Stand on one leg for support and place the other leg behind you as if you were a pro ice-skater.  Place this non-supporting leg straight out and it can touch the floor for stability. Launch off the supporting leg and transition to the other leg immediately. Repeat this and build up pace like in the video.  Keep your core activated throughout and stay as low as possible as you switch sides as fast as you can.

Looking for more inspiration for training ideas, try these:

To be honest the best place to head is our weekly dose… daily inspiration and stellar exclusive content every thursday. follow the link below and i’ll see you on the inside… not doing burpees: https://parallelcoaching.co.uk/weeklydose

Until next time,

Neale ‘alternative burpee’ Bergman

PS. Which is your fav exercise out of the three above… comment below:



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