Not a fan of burpees? Here are five low impact alternatives that’ll torch fat and boost your fitness

Burpees: they’re a love-it-or-hate-it exercise. For many, the thought of squatting, dropping to the floor, and jumping back up again sounds like a gruelling ordeal. But, love them or loathe them, burpees are often touted as one of the best full-body workouts that can burn a ton of calories, accelerate fat loss, and enhance cardiovascular fitness. They’re simple, require no equipment, and work nearly every muscle group, from your legs and core to your shoulders and arms.

However, not everyone is a fan of the burpee. Whether it’s the high-intensity nature or simply the impact on the joints, some might prefer a more manageable or low-impact alternative. And, let’s face it, on some days, you may not have the mental energy to throw yourself to the floor and jump back up. So, what are the options?

Here are five great burpee alternatives that still fuel fat loss and help you build full-body fitness:

1. Mountain Climbers
   If you’re looking to get your heart rate up without the impact of jumping, mountain climbers are an excellent choice. Start in a high plank position and alternate driving your knees toward your chest as quickly as you can. This exercise engages your core, shoulders, and legs, and can be done at a pace that works for you. Plus, it’s a great cardio option that strengthens the body while improving endurance.
2. Squat to Lateral Leg Raise
   A low-impact exercise that targets your quads, glutes, and core, the squat to lateral leg raise is perfect for those looking for a controlled movement. Start by performing a basic squat, and as you stand up, raise one leg to the side. Alternate legs with each repetition. This move challenges your stability and balance while providing a great workout for your lower body.
3. Plank to Push-Up
   If you’re after something that works your upper body while also challenging your core, a plank to push-up is a fantastic alternative. Start in a forearm plank, then push up into a high plank position, one arm at a time. Return to the forearm plank and repeat. This movement builds strength in the arms, chest, and core while still giving you that full-body engagement burpees provide.
4. Step-Ups with Knee Drive
   A great low-impact alternative for cardio and leg strengthening, step-ups with a knee drive mimic the motion of a burpee without the drop to the floor. Use a sturdy bench or step, and step up with one foot. As you reach the top, drive the opposite knee toward your chest. Alternate legs, and feel the burn in your glutes, quads, and calves. It’s a great fat-burning exercise that’s much gentler on the joints than burpees.
5. Jumping Jacks
   An old-school cardio staple, jumping jacks are a simple, effective exercise to raise your heart rate and engage your whole body. Although they involve jumping, you can modify the intensity by reducing the height of your jumps or performing them at a slower pace. This makes them an excellent option for those wanting to build stamina, burn calories, and engage the arms, legs, and core.

By incorporating these alternatives into your workout routine, you can continue to achieve your fitness goals without the strain of burpees. Whether you’re looking for a lower-impact option or simply need a change of pace, these exercises will help you maintain a full-body workout that torches calories and builds strength