Let’s be real—burpees are the push-up-laced punishment of the fitness world. Some people swear by them, but if you’re like most of us, you probably groan the second you see them in a workout. They’re sweaty, they’re chaotic, and they feel like a punishment disguised as cardio.
But guess what? You can absolutely skip burpees and still torch calories, build strength, and train your whole body. There are smarter (and honestly, more enjoyable) exercises that deliver the same heart-pounding, muscle-burning benefits—without leaving you flat on your face gasping for air.
Ready to ditch the burpee and still crush your fitness goals? These five full-body alternatives will have your heart racing, muscles firing, and sweat dripping—with way less dread.
1. Dumbbell Thrusters
What it is: A squat paired with an overhead press
Why it rocks: Total-body power move that builds strength and stamina
Dumbbell thrusters are a killer combo. You drop into a squat, explode upward, and press two dumbbells overhead. It’s simple, fast, and effective—just like burpees but far less jarring.
Muscles worked:
- Quads
- Glutes
- Core
- Shoulders
- Triceps
How to do it:
- Hold a dumbbell in each hand at shoulder level.
- Drop into a deep squat.
- As you rise, press the weights overhead.
- Lower the dumbbells back down and repeat.
Pro tip: Keep your elbows in and your core braced to avoid swaying. Breathe out as you press.
Why it beats burpees: You still get the full-body intensity, but with more control and strength building—and less flailing.
2. Mountain Climbers
What it is: Fast-paced plank-based cardio
Why it rocks: Gets your heart rate up and lights up your core
Mountain climbers are a no-equipment, high-energy way to burn fat and train your upper and lower body at the same time. Plus, you’re not jumping up and down endlessly like in a burpee.
Muscles worked:
- Core
- Shoulders
- Chest
- Quads
- Hip flexors
How to do it:
- Start in a high plank with hands under shoulders.
- Drive one knee toward your chest, then switch.
- Move quickly like you’re running in place.
Pro tip: Keep your butt down. The key is to stay in that tight plank while driving your knees fast.
Why it beats burpees: Similar calorie burn, less impact, and you stay grounded the whole time.
3. Kettlebell Swings
What it is: An explosive hip hinge with a weight
Why it rocks: Strengthens your posterior chain and elevates your heart rate
Kettlebell swings might look easy, but they pack a punch. They’re dynamic, rhythmic, and amazing for building explosive power in your hips and glutes—all while giving you a sneaky-good cardio workout.
Muscles worked:
- Glutes
- Hamstrings
- Core
- Back
- Shoulders
How to do it:
- Stand with feet hip-width apart, kettlebell between your feet.
- Hinge at the hips, grab the bell, and swing it back between your legs.
- Explosively drive your hips forward to swing the bell to chest height.
- Let it drop and repeat.
Pro tip: This is not a squat—think hips back, hips forward. Let the arms follow naturally.
Why it beats burpees: It builds strength and cardio endurance at once, with way less joint stress.
4. Jump Squats with Pause
What it is: A power move for legs and cardio
Why it rocks: Targets the lower body while keeping your heart rate high
Don’t let the word “jump” scare you. This version adds a pause at the bottom to create more time under tension, which helps sculpt lean muscle and prevent momentum-based cheating.
Muscles worked:
- Quads
- Glutes
- Hamstrings
- Core
How to do it:
- Stand with feet shoulder-width apart.
- Squat down and hold for a two-count.
- Explode upward into a jump.
- Land softly, reset, and go again.
Pro tip: Use your arms to generate power on the jump, and land like a ninja—not an elephant.
Why it beats burpees: You still get the explosive cardio effect, but with way more emphasis on building lean muscle in your legs and butt.
5. High Knees to Push-Up Combo
What it is: A simple two-move circuit that mimics the cardio-push-up structure of a burpee
Why it rocks: You get both upper-body strength and full-body cardio—on your own terms
This move breaks the burpee into two parts: high knees for the cardio burst and push-ups for the strength work. Together, they deliver the same full-body challenge but give you more control over your form and pacing.
Muscles worked:
- Core
- Chest
- Shoulders
- Legs
- Arms
How to do it:
- Do high knees (march or run) for 20–30 seconds.
- Drop into a plank and complete 5 push-ups.
- Repeat for several rounds.
Pro tip: Don’t rush your push-ups. Quality beats quantity every time.
Why it beats burpees: You get all the components—cardio, upper body, core—without smashing them together in one chaotic move.
Sample 15-Min Full-Body No-Burpee Workout
Try this quick routine to hit every muscle group:
- Dumbbell Thrusters – 45 seconds
- Mountain Climbers – 45 seconds
- Kettlebell Swings – 45 seconds
- Jump Squats with Pause – 30 seconds
- High Knees to Push-Up Combo – 45 seconds
Rest 1 minute
Repeat for 3 rounds
This workout mimics everything a burpee does—cardio, strength, coordination—without ever doing an actual burpee.
Why These Moves Work Just as Well (If Not Better)
- Controlled form = less injury risk
- Scalable for beginners or advanced levels
- Targeted muscle activation without the “just survive” mentality
- More enjoyable = more consistency (and that’s what really matters)
Final Thoughts
If you love burpees, more power to you. But if you’re tired of feeling crushed by them, you’ve got options—good ones.
These five full-body moves offer the same high-intensity benefits of burpees with less stress on your joints and more emphasis on strength, control, and flow. Whether you’re training at home or in the gym, you can easily build them into your routine and still feel like you conquered something big—without crawling off the mat afterward.
So the next time you see burpees in your workout plan? Feel free to say, “No thanks,” and sub in one of these smarter, sweatier alternatives.
