{"id":5642,"date":"2014-07-23T15:37:20","date_gmt":"2014-07-23T19:37:20","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=5642"},"modified":"2017-02-02T15:15:43","modified_gmt":"2017-02-02T20:15:43","slug":"3-better-alternatives-to-burpees","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/","title":{"rendered":"3 better alternatives to burpees"},"content":{"rendered":"

One of the most frequently asked questions that comes across my desk is people asking what exercise can replace the burpee…<\/p>\n

…After all, not everyone is in love with burpees \u2013 right mum? \ud83d\ude09<\/p>\n

Or maybe you\u2019re just like Wayne, a cool cat who sent in this question\u2026<\/p>\n

\u201cI have arthritic hips and burpees are sometimes difficult (painful). What exercise(s) can you recommend to replace the burpee? Thanks for your help.\u201d<\/em> <\/strong>\u2013 Wayne<\/p>\n

Safety comes FIRST in every workout. And if you can\u2019t do a specific exercise with perfect form, you need to substitute it.<\/p>\n

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.<\/p>\n

Hooray!<\/p>\n

Here are the 3 options you can try:<\/p>\n

#1: Walkouts<\/h2>\n

The hand walk out to plank is a totally underrated exercise, and the best bodyweight replacement for the burpee.<\/p>\n

It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a \u201cmetabolic disturbance\u201d like no other.<\/p>\n

This exercise is highly effective because it creates a \u201cmetabolic flush\u201d meaning the blood is shunted from your legs, to your upper body and back to your legs again in quick succession.<\/p>\n

Check it out below\u2026 Do not underestimate this one.<\/p>\n

\"walkout\"<\/a><\/p>\n

#2: Total Body Extension<\/h2>\n

I\u2019ll let you in on a little secret.<\/p>\n

When I first came across this exercise from Craig Ballantyne, I laughed and said, \u201cSeriously? What is this silly exercise\u2026?\u201d<\/p>\n

Well, I wasn\u2019t laughing a few minutes later\u2026<\/p>\n

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?<\/p>\n

Here\u2019s how:
\n– Start in the standing position as if you were going to do a bodyweight squat
\n– Dip down quickly into a quarter squat and swing your arms behind you by your sides
\n– Explode up and extend your body onto your toes, raising your arms overhead
\n– Control the descent back and in one movement, return to the dip before exploding up again<\/p>\n

\"TBX\"<\/a><\/p>\n

Fun times all round. And honestly, if your heart is not racing after 30 seconds, you need to pick up the pace!<\/p>\n

#3: DB Thrusters<\/h2>\n

You know this one already\u2026<\/p>\n

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.<\/p>\n

This \u201cmetabolic disturbance\u201d will boost your afterburn so you continue burning calories until 2020. Lolzzzz\u2026<\/p>\n

But I catch people doing this wrong all the time. Here\u2019s a tip when doing DB or barbell thrusters:
\n(i) Hold the weight in front of your shoulders, with elbows bent.
\n(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.
\n(iii) Push back up, press the dumbbells overhead until your arms are straight.
\n(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.<\/p>\n

\"DB<\/a><\/p>\n

You ready to workout with me in your living room?<\/p>\n

Of course you are!<\/p>\n

You can take the 21-Day Bodyweight HIIT Challenge here<\/span><\/a><\/span><\/strong><\/p>\n

You\u2019ll get expert coaching from yours truly every step of the way. It\u2019s just like having San Francisco\u2019s top coach right in your living room with you doing every exercise, set, and rep with you.<\/p>\n

Not only do you get the best bodyweight circuits that only belong in my workouts\u2026<\/p>\n

\u2026 but they are all on follow-along videos that you can save to your computer, iPad, Tablet or phone.<\/p>\n

Get the 10 Minute Fat Burning Solution for ANY Age or Fitness Level <\/span><\/a><\/span><= No Equipment<\/strong><\/p>\n

You can increase your energy and vitality by learning how to strengthen and reshape your entire body\u2026 so that you can play with your kids and grandkids without your back, knees or joints locking up in pain.<\/p>\n

You\u2019ll save time by learning how to do the exercises correctly and use High Intensity Interval Training the RIGHT WAY the first time\u2026 And see better results in the next 21 days than you\u2019ve seen in years.<\/p>\n

In order to learn how to do every exercise with PERFECT fat burning technique, get 10 minute follow-along workout videos here:<\/p>\n

Get 21 Daily Follow Along\u00a0Workout Video\u00a0<\/span><\/a><\/span><= The BEST Videos!<\/strong><\/p>\n

You’ll work out with the one and only ME (duh!) in \u00a0crazy “follow-along” style…<\/p>\n

Now let\u2019s get rocking!<\/p>\n

Your Coach and Friend,<\/p>\n

KV<\/p>\n","protected":false},"excerpt":{"rendered":"

One 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<\/p>\n","protected":false},"author":1,"featured_media":5461,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[309,75,538,238],"tags":[767,539,541,540,380],"class_list":["post-5642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-accelerators","category-bodyweight-exercises","category-exercise-substitutions","category-workout-videos","tag-bodyweight-exercises","tag-burpee","tag-burpee-alternative","tag-burpee-substitute","tag-burpee-workout"],"aioseo_notices":[],"yoast_head":"\n3 better alternatives to burpees -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 better alternatives to burpees -\" \/>\n<meta property=\"og:description\" content=\"One 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\" \/>\n<meta property=\"og:url\" content=\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/\" \/>\n<meta property=\"article:published_time\" content=\"2014-07-23T19:37:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-02T20:15:43+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"720\" \/>\n\t<meta property=\"og:image:height\" content=\"960\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kate Vidulich\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kate Vidulich\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/\",\"url\":\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/\",\"name\":\"3 better alternatives to burpees -\",\"isPartOf\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#website\"},\"primaryImageOfPage\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#primaryimage\"},\"image\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg\",\"datePublished\":\"2014-07-23T19:37:20+00:00\",\"dateModified\":\"2017-02-02T20:15:43+00:00\",\"author\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86\"},\"breadcrumb\":{\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#primaryimage\",\"url\":\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg\",\"contentUrl\":\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg\",\"width\":720,\"height\":960},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/fatlossaccelerators.com\/site\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"3 better alternatives to burpees\"}]},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#website\",\"url\":\"http:\/\/fatlossaccelerators.com\/site\/\",\"name\":\"\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"http:\/\/fatlossaccelerators.com\/site\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86\",\"name\":\"Kate Vidulich\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g\",\"caption\":\"Kate Vidulich\"},\"url\":\"http:\/\/fatlossaccelerators.com\/site\/author\/kate\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3 better alternatives to burpees -","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/","og_locale":"en_US","og_type":"article","og_title":"3 better alternatives to burpees -","og_description":"One 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","og_url":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/","article_published_time":"2014-07-23T19:37:20+00:00","article_modified_time":"2017-02-02T20:15:43+00:00","og_image":[{"width":720,"height":960,"url":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg","type":"image\/jpeg"}],"author":"Kate Vidulich","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Kate Vidulich","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/","url":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/","name":"3 better alternatives to burpees -","isPartOf":{"@id":"http:\/\/fatlossaccelerators.com\/site\/#website"},"primaryImageOfPage":{"@id":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#primaryimage"},"image":{"@id":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#primaryimage"},"thumbnailUrl":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg","datePublished":"2014-07-23T19:37:20+00:00","dateModified":"2017-02-02T20:15:43+00:00","author":{"@id":"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86"},"breadcrumb":{"@id":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#primaryimage","url":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg","contentUrl":"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2014\/05\/yay-burpees.jpg","width":720,"height":960},{"@type":"BreadcrumbList","@id":"http:\/\/fatlossaccelerators.com\/site\/3-better-alternatives-to-burpees\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"http:\/\/fatlossaccelerators.com\/site\/"},{"@type":"ListItem","position":2,"name":"3 better alternatives to burpees"}]},{"@type":"WebSite","@id":"http:\/\/fatlossaccelerators.com\/site\/#website","url":"http:\/\/fatlossaccelerators.com\/site\/","name":"","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"http:\/\/fatlossaccelerators.com\/site\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/82599a0f4b89adbea3c72cd84ddbec86","name":"Kate Vidulich","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/fatlossaccelerators.com\/site\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/f561dd8ce12943d1d8e36815961a22a85a47bdd162907dfb607e1b79eae90774?s=96&d=mm&r=g","caption":"Kate Vidulich"},"url":"http:\/\/fatlossaccelerators.com\/site\/author\/kate\/"}]}},"_links":{"self":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts\/5642","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/comments?post=5642"}],"version-history":[{"count":10,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts\/5642\/revisions"}],"predecessor-version":[{"id":7819,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/posts\/5642\/revisions\/7819"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/media\/5461"}],"wp:attachment":[{"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/media?parent=5642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/categories?post=5642"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/fatlossaccelerators.com\/site\/wp-json\/wp\/v2\/tags?post=5642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}