{"id":44110,"date":"2015-10-06T07:15:01","date_gmt":"2015-10-06T11:15:01","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=44110"},"modified":"2021-11-18T06:23:56","modified_gmt":"2021-11-18T11:23:56","slug":"365-easy-burpee-modification","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/365-easy-burpee-modification\/","title":{"rendered":"Here’s Proof Everyone Can Do a Burpee"},"content":{"rendered":"
\"How
Photo: Pond5<\/a><\/figcaption><\/figure>\n

These exercises come to you from DailyBurn <\/em>Fitness\/Nutrition Coach Bentley Garton<\/a><\/em> and <\/em>DailyBurn 365<\/a><\/em> trainer Prince Brathwaite. You can find more\u00a0low-impact moves from DailyBurn\u2019s trainers at <\/em>DailyBurn.com\/365<\/a><\/em>. <\/em><\/p>\n

If you avoid burpees<\/a> like the plague, we don\u2019t blame you. They\u2019re hard, they\u2019re exhausting, and they\u2019re undeniably uncomfortable. And hey, many of us can\u2019t do standard burpees. Maybe we\u2019re just getting back into fitness, maybe we\u2019re recovering from injury, or maybe our bodies simply just don\u2019t respond well to high-impact exercises. (No shame in that!)<\/p>\n

But if you\u2019re sitting off to the side when your favorite fitness instructor brings the burpee pain in class, you\u2019re missing a great opportunity to strengthen your body with a modified move. Yet, it\u2019s totally understandable if you\u2019ve got weak joints, limited mobility or any kind of situation where the full burpee just can\u2019t happen. The good news: There are modifications to make it easier \u2014 and still as effective. What\u2019s the best burpee variation that\u2019s not too easy but not too tough?<\/p>\n

\u201cThe key to making the burpee easier on the joints is by making the move less explosive,\u201d says DailyBurn Fitness\/Nutrition Coach<\/a> Bentley Garton. Think about it: Every time you jump your legs out from behind you, stand up from a squat or jump into the air, you\u2019re putting an immense amount of pressure on your body, especially your joints. Plus, if you have limited mobility<\/a>, your form might suffer and as a result, you\u2019ll put unnecessary stress on yourself. Because at the end of the day, it\u2019s all about having the proper form down. Your best bet is to do a movement that\u2019s the right amount of challenging for you<\/em>.<\/p>\n

RELATED:<\/strong> Hate Crunches? 6 Better Core Exercises for Beginner<\/a><\/p>\n

Below we\u2019ve got not one, but two easy-to-learn burpee variations to try from Garton and our own DailyBurn 365<\/a> trainer, Prince Brathwaite<\/a>. Trust us, you\u2019ll still be breaking a sweat with these demanding yet lower-impact exercises.<\/p>\n

Two Ways to Modify a Burpee<\/strong><\/h3>\n

\"Incline<\/p>\n

1. Incline Bench Burpee
\n<\/strong>Targets:<\/strong> Core, legs, glutes, calves, shoulders
\nHow to:<\/strong> Stand facing an incline bench or sturdy chair with your feet hip-width apart. Squat down and place your hands on the incline bench or other sturdy surface (a)<\/strong>. Making sure shoulders are directly above hands, step your feet back<\/a>, one foot at a time. (b)<\/strong>. Engage your core so your body forms a straight line from head to toe. You should be in a plank position<\/a>, using the bench or chair to balance and steady yourself (c)<\/strong>. Activate glutes and stand up, rising onto toes while swinging both arms up overhead (d)<\/strong>. Repeat 15 times, keeping a brisk pace.<\/p>\n

\"Prince<\/p>\n

2. Step Back Burpee
\n<\/strong>Targets:<\/strong> Core, legs, glutes, shoulders
\nHow to:<\/strong> Start standing with your feet hip-width apart. Bend your legs and squat down, putting you hands on the ground slightly in front of your feet (a)<\/strong>. With your shoulders directly over your hands, step your feet back one at a time. You should now be in a plank<\/a> position, keeping your core engaged (b)<\/strong>. Then, step your feet forward one at a time (c)<\/strong>. Use your glute muscles in squat position to rise back up to your feet (d)<\/strong>. Repeat movement 15 times, again keeping a brisk pace.<\/p>\n

Want more no-equipment exercises like these? Head to <\/em>DailyBurn.com\/365<\/em><\/a> to get a new live workout every day.<\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.<\/i><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Dread burpees because they’re so tough? Try these burpee modifications to get your cardio and strength fix \u2014 without the hurt-factor. <\/p>\n","protected":false},"author":8,"featured_media":44131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298],"tags":[266,32,341,343],"class_list":["post-44110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db365","category-db","tag-beginner","tag-bodyweight","tag-tax1living-well","tag-tax2exercise"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=44110"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/44110\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/44131"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=44110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=44110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=44110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}