ShareOne of the most frequently asked questions that comes across my desk is people asking what exercise can replace the burpee…
…After all, not everyone is in love with burpees – right mum? 
Or maybe you’re just like Wayne, a cool cat who sent in this question…
“I have arthritic hips and burpees are sometimes difficult (painful). What exercise(s) can you recommend to replace the burpee? Thanks for your help.” – Wayne
Safety comes FIRST in every workout. And if you can’t do a specific exercise with perfect form, you need to substitute it.
You can replace the burpee with any of the following exercises. All of these are total body conditioning moves that target your abs without damaging your joints.
Hooray!
Here are the 3 options you can try:
#1: Walkouts
The hand walk out to plank is a totally underrated exercise, and the best bodyweight replacement for the burpee.
It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a “metabolic disturbance” like no other.
This exercise is highly effective because it creates a “metabolic flush” meaning the blood is shunted from your legs, to your upper body and back to your legs again in quick succession.
Check it out below… Do not underestimate this one.
#2: Total Body Extension
I’ll let you in on a little secret.
When I first came across this exercise from Craig Ballantyne, I laughed and said, “Seriously? What is this silly exercise…?”
Well, I wasn’t laughing a few minutes later…
The truth is, this is one of the best non-impact bodyweight conditioning exercises ever created. You can even do one this mum. No excuses, OK?
Here’s how:
- Start in the standing position as if you were going to do a bodyweight squat
- Dip down quickly into a quarter squat and swing your arms behind you by your sides
- Explode up and extend your body onto your toes, raising your arms overhead
- Control the descent back and in one movement, return to the dip before exploding up again
Fun times all round. And honestly, if your heart is not racing after 30 seconds, you need to pick up the pace!
#3: DB Thrusters
You know this one already…
You can count on this total body exercise to boost your power and torch calories at the same time, while targeting your legs, hips, shoulders and core.
This “metabolic disturbance” will boost your afterburn so you continue burning calories until 2020. Lolzzzz…
But I catch people doing this wrong all the time. Here’s a tip when doing DB or barbell thrusters:
(i) Hold the weight in front of your shoulders, with elbows bent.
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.
(iii) Push back up, press the dumbbells overhead until your arms are straight.
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.
You ready to workout with me in your living room?
Of course you are!
You can take the 21-Day Bodyweight HIIT Challenge here
You’ll get expert coaching from yours truly every step of the way. It’s just like having San Francisco’s top coach right in your living room with you doing every exercise, set, and rep with you.
Not only do you get the best bodyweight circuits that only belong in my workouts…
… but they are all on follow-along videos that you can save to your computer, iPad, Tablet or phone.
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You can increase your energy and vitality by learning how to strengthen and reshape your entire body… so that you can play with your kids and grandkids without your back, knees or joints locking up in pain.
You’ll save time by learning how to do the exercises correctly and use High Intensity Interval Training the RIGHT WAY the first time… And see better results in the next 21 days than you’ve seen in years.
In order to learn how to do every exercise with PERFECT fat burning technique, get 10 minute follow-along workout videos here:
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You’ll work out with the one and only ME (duh!) in crazy “follow-along” style…
Now let’s get rocking!
Your Coach and Friend,
KV
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