7 exercises that are better than burpees for fat loss

You know I love to combine burpees with everything – breakfast, lunch, dinner – you name it. Even caffeinated beverages. Seems like burpees are the best addition to any workout to speed up your fat burning metabolism, right?


I realize it’s NOT for everyone.

That’s why I wanted to share my top 7 exercises that are better than burpees…

You can do these moves to speed up fat burning and sculpt sexy muscle.


Here we go…

Try these top 7 exercises to crank up your fat burning metabolism:

#1: Walkouts

Proven fat burner and ab sculpter? Check.

Zero equipment? Check.

No excuses? Check.

One of the best bodyweight moves to boost your fitness and speed up fat loss… plus it’s low impact on your joints so anyone can do it…

In fact, the walkout is a totally underrated exercise. 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. Basically, you burn a ton of calories in no time flat.


#2: Suspended Mountain Climbers

You know mountain climbers rock. But here’s how to make it even more awesomer <= yes, that’s a word

Try Suspended mountain climbers. It’s simple. Add the TRX or your fave suspension device and you’ve got a whole different animal on your hands!

Not only do my clients hate this move – so do I.

But hey, it will get you sexy results in no time flat.

Why is this so awesomer than regular mountain climbers, KV?

Your core has to work harder to control the movement… plus when you pick up the speed, you’ll get a nice cardio burst, too.

No suspension trainer? No dramas. Try mountain climbers on sliders (if you have slider, you can even put towels under your feet on wooden floors. Just don’t use Grandma’s finest towels, ok)

Super awesome move for cranking up your metabolism and torching calories without impacting your joints.

plank on trx

#3: Speed Step Ups

Want to tone and tighten your butt and burn a ton of calories at the same time.

Try speed step ups.

The key word here is “SPEED” – controlled speed – aim to get as many reps as possible. You want to make sure you’re focusing on using good form and controlling the movement. No sloppy reps, ok. If you’re feeling unbalanced or unstable, I’m guessing you’re not engaging your abs.

Go for bodyweight only. Why? It’s safer.

You don’t want to combine speed and weights. OK. Now we got that out of the way… go try it!


#4: Kettlebell Swings

You know I love to rock out Kettlebell Swings to strengthen your core and boost your fitness…Why?

This powerful exercise works every muscle on your backside, targeting your glutes. And the explosive motion will send your heart rate skyrocketing.

Again, good technique is critical here. And I’ve said this time and time again… but please whatever you do… do NOT throw the Kettlebell up over your head!

Why? You lose engagement of your lats – the main muscle group you’re working. So only swing up to shoulder height, ok.

KB swings

#5: Goblet Squats

I frickin’ love this move!

By holding the weight at chest height, you force your core to work harder, since you have to stabilize your body. Plus you’re not limited by your grip strength.

It’s the perfect self-limiting exercise… meaning you will automatically correct your own form – because if you don’t, you’ll fall flat on your face.

Choose a lighter weight than you would for a DB squat. You’ll be surprised how hard you work your core!

goblet squats

#6: Jump Squats

Another old school favorite. And yes, one that gets completely over prescribed by crazy military-like bootcamp instructors.

However, strategic sets of jump squats can boost your fitness and strengthen your lower body… without destroying your joints.

Can’t jump? No dramas. Try the total body extension instead. It’s low impact – but don’t underestimate the power of this goofy looking exercise. You’ll hit your core, glutes and feel the burn in your lungs – all at the same time.

You’re welcome.

jump squats

#7: Dumbbell Thrusters

This powerful, explosive exercise is not for kids. ;) Or the faint of heart. Why?

With every rep you’re hitting multiple muscle groups at the same time, so you skyrocket your calorie burn and boost your metabolism for hours after your workout.

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.

DB Thruster

Remember… Any time you do a movement that involve lifting overhead, you automatically use your core to stabilize. That’s why you can burn so many calories in less time.

Speaking of burning more calories, did you know that there’s a new form of cardio to burn belly fat that has been shown in research studies to help you slim your waist at an accelerated rate?

Now you can use this bodyweight formula to get lightening fast results. And you will NOT need to train 7 days a week… or six… or even five for that matter.

And even better, each workout will only take 20 minutes or less. I want to show you how to do it right here:

==> Progressive ZERO Equipment Workouts that take 20 minutes or less 

Have an awesome one :)

Your Coach,


Kate “KV” Vidulich