Burpees require quickly moving from a standing position to a push up position and back again. It is a complex movement that incorporates hip-hinge, plank, push-up, squat and jump.
However, there are 13 exercises that are better for fat loss, specifically for men with some extra miles on their bodies.
If you are unable to perform any one of the moves involved in the burpee, then the burpee will be even worse.
Below are 13 exercises that are safer and simpler than burpees to help you lose weight.
- Goblet Squat
This is possibly the best way to squat.
Front-loading the weight lets you keep your trunk more upright. This takes stress off your spine and works your thighs even more.
You only need a dumbbell (easier) or kettlebell (harder). These are awesome for high reps and really work your shoulders and core.
Barbell Muscle Snatch
This is a modified version of the barbell snatch and is done from a hang position with the bar at your knee or shin instead of the floor. That reduces the range of motion and avoids potential mobility issues.
Finally, all that is left is to fully extend your ankles knees and hips and end at a full stand at the top of the move.
You may want to practice the move without load on the bar, and then slowly load it up.
Alternating Kettlebell Swing or Dumbbell Skier Swing
The swing has been known to improve fitness and help you lose fat as much as running does, minus all the joint stress that comes from pounding the pavement.
In addition, it builds muscle, works the posterior chain and stimulates metabolism.
It is recommended that if you’re using dumbbells, you should do the skier swing. Your feet will be closer together so that the weights don’t hit your thighs. This forces you to move less at the knees and more at the hips.
Dumbbell Farmer’s Walk
Walking is one of the best ways to keep a healthy body weight for the long haul. It supplies a continuous, low impact calorie burn and it doesn’t need a lot of coaching. If you add weight to the walk, that boost in intensity will burn fat everywhere and build muscle.
Box Squat Jump
Plyometric exercises are excellent for burning fat, but over time the impact can take its toll, particularly if you are overweight. Sitting down between each rep is much easier on your knees and cleans up your landing mechanics.
Like the box squat jump, this exercise gives a lower-impact method to train your lower-body power and torch calories at lightning speed.
They are also easier on the knees because stepup jumps are more hip-dominant than lunges.
Battle Rope Wave
This exercise does not require a warm-up, and you can simply blast some good music, set a timer and work it out real fast.
You can recover from it immediately and it’s really easy on your lower body joints.
This exercise has more benefits than almost any other move out there. They improve your pelvic and rib positioning, as well as your breathing mechanics. They strengthen your wrists, hands and core and boost your shoulder stability. In addition, they work both your thighs and upper body.
Walking lunges are the stability and strength version of running.
You can do this exercise continuously because you are moving from side to side to stimulate maximum fat loss. If your aim is to burn fat, end each workout with 10 minutes of walking lunges. Walking lunges will also make you a better squatter, jumper and runner.
Thrusters are combination exercises that involve a squat to overhead press. It really spikes your heart rate and works your whole body. However, a lot of people lack the technique and mobility to perform these properly. You can solve that problem by sitting on a bench or box. This helps perfect your squat pattern without sacrificing calorie burn.
TRX Row Machine
The row machine uses both your lower and upper body for one potent body-changing movement. It is also very low impact.
Feel free to add a jump at the top to make your fat cells beg for mercy.
This exercise is similar to adding a leg press to your pushup, and it will boost your metabolism. It also challenges your core muscles and upper body more because you have to decelerate your body after your hips and legs propel you forward.
This exercise moves your body from side to side instead of front to back. This improves your athleticism, is less stressful on your knees than front to back movements and strengthens the muscles on the sides of your hips.