11 Burpee Alternatives For Full-Body CrossFit Training
The burpee has long been a cornerstone of CrossFit, because of its ability to elevate your heart rate, engage your entire body, and deliver a full-body exercise in a short amount of time.
With its combination of a push-up, hinge and vertical jump, the burpee is a staple for building cardiovascular fitness, endurance, and strength.
However, it’s not without its challenges.
You may find yourself seeking burpee alternatives for various reasons.
Perhaps you’re dealing with wrist issues, lower back discomfort, or fatigue from performing high-impact exercises.
Monotony can also set in if burpees dominate your workout routine.
Alternatively, you might be new to CrossFit and looking for a more manageable option to scale down the intensity without losing the benefits of this dynamic exercise.
You’re in the right place.
As a physical therapist and CrossFit coach, I’ve helped countless athletes adapt their training to stay pain-free while improving performance, especially with burpees.
In this guide, I’ll introduce you to 11 burpee alternatives that keep the versatility and intensity of the regular burpee while addressing your specific needs.
Whether you’re looking to preserve your joints, add variety to your fitness routine, or tailor movements to your fitness level, these options are fantastic exercises to include in your training.
What Are The Best 11 Burpee Alternatives?
Incorporating alternatives to the standard burpee into your workout routine can keep things fresh while targeting similar muscle groups.
Below, I’ve outlined 11 excellent options, each offering a unique way to maintain intensity, strengthen your body, and protect against injury.
1. No Jump Burpees
Description: This modified version eliminates the jump at the end of the movement, making it easier on your joints.
Benefits: By removing the jump, you reduce impact while still engaging your core, legs, and upper body. It’s an excellent choice for preserving joint health without sacrificing the benefits of a full-body movement.
2. No Push-Up Burpees
Description: Skip the push-up portion to focus on the squat thrust and jump.
Benefits: Ideal for those with wrist or shoulder issues, this variation maintains the cardio benefits and engages the lower body while reducing strain on the upper body.
3. Modified Burpee Off Box
Description: Use an elevated surface, like a box or coffee table, to perform burpees with a reduced range of motion.
Benefits: This accessible option is perfect for beginners or anyone with mobility challenges. It allows you to work through the burpee movement pattern safely.
4. Plank Jacks
Description: Start in a high plank position and jump your feet out and in, mimicking a jumping jack motion.
Benefits: Plank jacks are fantastic for improving core stability and providing a cardiovascular challenge, making them a great way to maintain intensity without impact.
5. Squat Jumps
Description: Perform explosive squats with a vertical jump at the top.
Benefits: Squat jumps build lower body strength and power while delivering a boost to your cardiovascular system. They’re a functional exercise that also improves your vertical jump.
6. Mountain Climbers
Description: Begin in a high plank position and alternate driving your knees toward your chest.
Benefits: This dynamic exercise targets your core muscles, boosts your heart rate, and enhances lower-body strength. It’s also a great alternative for maintaining cardio intensity.
7. Inch Worms with Push-Up
Description: Walk your hands forward from a standing position into a plank, perform a push-up, and return to standing.
Benefits: Combining flexibility, strength, and stability, this full-body movement is excellent for building core stability and improving mobility.
8. Shoulder Tap with Push-Up
Description: Perform a push-up followed by tapping each shoulder with the opposite hand.
Benefits: This variation enhances core and shoulder stability while maintaining the strength and cardio benefits of a burpee alternative.
9. American Kettlebell Swing
Description: Swing a kettlebell from between your legs to overhead in one fluid motion.
Benefits: This explosive, full-body exercise develops hip power, strengthens major muscle groups, and gets your heart rate soaring.
10. Box Jump
Description: Jump onto an elevated surface, such as a sturdy plyo box, and step or jump down carefully.
Benefits: Box jumps build explosive power in your lower body, improve coordination, and provide a fantastic way to enhance athletic performance.
11. Slam Ball Over Shoulder
Description: Lift a weighted slam ball from the floor, throw it over one shoulder, and repeat.
Benefits: This powerful movement engages your entire body while emphasizing strength, conditioning, and explosive power. It’s a good idea for those looking to torch calories while working similar muscle groups to a burpee.
What Makes a Good Burpee Alternative?
Not all alternative exercises can replace the burpee’s unique combination of cardiovascular and strength-building benefits.
To be a great burpee substitute, an exercise must engage multiple muscle groups, elevate your heart rate, and contribute to your overall fitness. (1)
Let’s break down what you should look for in a good alternative:
Full-Body Engagement
A great burpee alternative should mimic the movement pattern of a standard burpee by targeting major muscle groups throughout your body.
Your core muscles, lower-body muscles, and upper body should all be working in harmony.
For example, exercises like dumbbell thrusters or mountain climbers offer similar benefits by engaging your legs, core, and arms while keeping your cardiovascular system working hard.
You’re aiming for exercises that not only strengthen individual areas but also build coordination and functionality for everyday life.
By choosing movements that involve your entire body, you’ll maintain the intensity of the burpee while working similar muscle groups in a slightly different way.
Scalability
Another critical factor is scalability.
Your fitness level, physical limitations, or recovery status may affect how much you can push yourself during a workout.
A good idea is to select alternative exercises that can adapt to where you are on your fitness journey.
For example, no-jump burpees are a great low-impact burpee alternative that reduces joint strain while maintaining full-body movement.
If you’re looking for an advanced variation, consider plank jacks combined with push-ups to ramp up the challenge.
The best alternatives can be tailored to meet your unique needs while still progressing toward your goals.
Cardiovascular and Strength Benefits
A well-designed alternative exercise is a great way to elevate your VO2 max and build functional fitness. (2)
These dynamic exercises should provide a balance of cardiovascular fitness and muscular engagement.
For instance, movements like kettlebell swings and medicine ball slams are not only a great way to build explosive power but also to torch a lot of calories and improve your conditioning.
By combining cardio and strength, you’re getting the same metabolic challenge that burpees offer without the risk of injury from repetitive high-impact exercises.
As you work on your fitness routine, focus on maintaining good form to maximize benefits and avoid poor form, which can lead to back pain or other issues.
With these principles in mind, you’ll be able to choose burpee alternatives that fit seamlessly into your workout routine, keeping you strong, motivated, and progressing toward your fitness goals.
Let’s dive into the best burpee alternatives that can help you maintain intensity while addressing your specific needs.
Incorporating Burpee Alternatives Into Your Training
Burpee alternatives are a fantastic exercise option for adding variety and versatility to your fitness routine.
Whether you’re scaling for your fitness level or integrating these movements into your training, the key is using them effectively.
Scaling for All Fitness Levels
One of the main reasons to explore burpee alternatives is their scalability.
You can adjust intensity, repetitions, or weights to suit your current fitness level.
Beginners might opt for modified movements like No Jump Burpees, while advanced athletes can push themselves with exercises such as Box Jumps or Slam Ball Over Shoulder.
By tailoring these exercises to your needs, you ensure a challenging yet safe workout.
Focusing on Proper Form
Maintaining good form is essential when incorporating these alternatives into your fitness routine.
Prioritize the mechanics of each movement, such as keeping your feet shoulder-width apart during Squat Jumps or engaging your core during Mountain Climbers.
Proper form not only enhances the effectiveness of these exercises but also minimizes the risk of injury, ensuring that you continue to make progress without setbacks.
Integrating Alternatives Into Workouts
You can easily weave burpee alternatives into your workout routine.
For CrossFit enthusiasts, these movements can replace traditional burpees in WODs (workouts of the day) or be used as standalone conditioning exercises.
Plank Jacks or Kettlebell Swings, for example, work perfectly in warm-ups to activate your entire body, while high-intensity movements like Squat Jumps or Box Jumps can serve as a cardio finisher.
Progressing as You Improve
As your fitness improves, consider transitioning from simpler alternatives to more advanced variations.
For example, start with Modified Burpees Off a Box and gradually move to Inch Worms with Push-Ups or American Kettlebell Swings.
Progression not only keeps your workouts challenging but also ensures you continue building strength, power and endurance. (3)
Why You Might Need a Burpee Alternative
Burpees are a staple in many CrossFit workouts, but they aren’t always the best fit for every athlete or situation.
Depending on your current fitness level, physical limitations, or training goals, you might need an effective alternative.
Here are some common reasons why:
Scaling for Sustainability
CrossFit workouts often demand high levels of intensity, and burpees can quickly fatigue even experienced athletes.
Scaling the movement helps preserve the intended workout stimulus while reducing the physical toll.
For example, opting for a lower-impact variation or reducing the range of motion can ensure you maintain intensity without compromising your ability to complete the workout sustainably.
Managing Upper or Lower Extremity Injuries
Burpees place a significant load on your entire body, functioning as a plyometric exercise for the arms, chest, and legs.
This level of demand can exacerbate injuries, especially to the shoulders, wrists, or knees.
If you’re dealing with a nagging injury, replacing burpees with a less impactful movement like a No Push-Up Burpee or a Modified Burpee Off Box can allow you to train effectively while protecting your body during recovery.
Addressing Strength Limitations
Performing burpees efficiently in a metabolic conditioning workout requires a baseline level of upper-body strength.
If push-ups are challenging for you, attempting the explosive, plyometric nature of burpees may not be ideal.
Substituting with exercises like Shoulder Taps or Plank Jacks allows you to build foundational strength while still engaging in a dynamic, full-body workout.
By understanding your specific needs and limitations, you can select burpee alternatives that enable you to train smarter and more effectively, keeping you on track in your fitness journey.
Final Thoughts on The Best Burpee Alternatives
Adaptability is a cornerstone of effective CrossFit training.
While traditional burpees are a highly effective movement, recognizing when and how to adapt them can ensure your workouts remain challenging, sustainable, and aligned with your goals.
Whether you’re scaling intensity, managing an injury, or seeking variety, the burpee alternatives outlined here offer functional fitness benefits tailored to diverse needs.
Each alternative is designed to maintain the versatility and effectiveness that burpees bring to a workout, targeting major muscle groups, building cardiovascular fitness, and promoting core stability.
By incorporating these options, you can reduce the risk of injury, enhance your workout routine, and keep your training dynamic and engaging.
Don’t be afraid to experiment.
Try different alternatives, adjust them to your fitness level, and discover what works best for your body and goals.
Remember, progress in CrossFit comes not just from pushing harder but from training smarter.
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References:
1. Pérez-Ifrán, P., Magallanes, C. A., de S Castro, F. A., Astorino, T. A., & Benítez-Flores, S. (2024). Extremely Low-Volume Burpee Interval Training Equivalent to 8 Minutes Per Session Improves Vertical Jump Compared with Sprint Interval Training in Real-World Circumstances. Journal of strength and conditioning research, 38(1), 10–20. https://doi.org/10.1519/JSC.0000000000004603
2. Yamashita Y. (2023). The 3-Minute Burpee Test: A Minimalistic Alternative to the Conventional Estimated Oxygen Uptake Test. Cureus, 15(3), e35841. https://doi.org/10.7759/cureus.35841
3. Pérez-Ifrán, P., Magallanes, C. A., de S Castro, F. A., Astorino, T. A., & Benítez-Flores, S. (2024). Extremely Low-Volume Burpee Interval Training Equivalent to 8 Minutes Per Session Improves Vertical Jump Compared with Sprint Interval Training in Real-World Circumstances. Journal of strength and conditioning research, 38(1), 10–20. https://doi.org/10.1519/JSC.0000000000004603
