Burpees are not the easiest exercise, but the modified burpee is worth your time.
This version of the burpee gives you full-body strength training and is an effective fat burner.
So, this workout is beneficial for high-performing athletes and anyone looking at losing weight.
Many people don’t know that some of the best workouts don’t need any equipment or trips to the gym. They also don’t demand hours of your time.
And a good example is a modified burpee. It’s a high-intensity (HIIT) exercise that aids in the quick burning of fat – translating to faster weight loss.
That said, how do you perform it?
- Stand with your arms by your sides with a feet shoulder-width feet distance.
- Lower yourself into a squat by putting weight on your heels.
- Keep your feet down as you stand back up and stretch upwards.
- Place your hands flat on the ground, directly in front of you.
- Move your weight to your hands as you squat again.
- Take small steps backwards into a plank position with each foot.
- Instead of executing a traditional pushup, lower your knees to the ground and perform a modified pushup.
- Raise your knees to a 90-degree angle and perform a plank with your feet together in this posture.
- One foot at a time, bending your knees, walk forward again.
- Straighten your back and stretch for the sky.
- Repeat the reps several times.
WHAT MUSCLES DO MODIFIED BURPEE WORK?
All the major muscles in your body activate with each modified burpee rep you take.
Since they are a beginner-level variation of a standard burpee, they prepare you for an exciting fitness journey. Here are the primary muscles activated during the workout.
Most of the actions of your legs rely on the strength and flexibility of your quadriceps or quads. If your quadriceps are weak, you may notice decreased knee mobility.
Quads – made up of four muscles on your thigh’s front part – aid in standing, walking, jumping, and running.
The calf muscle is responsible for the movement of your lower legs, foot, and ankles.
The triceps’ primary role is to extend the elbow joint. That’s why they sit on the side of the upper arm.
Glutes are responsible for hip rotation and extension. In addition, they aid in the movement of the hips and thighs.
A pair of pectoralis, popularly known as pecs, are on either side of your chest. Pecs aid in the movement of your arm across your body.
Stretching and strengthening your hamstrings helpS you flex your hips and increase your range of motion in the process.
Deltoids are a group of muscles on your shoulders. They help you move your arm in different directions and hold the shoulder joint in place.
They protect your spine against injury by shedding away excessive load during the workout.
MODIFIED BURPEE BENEFITS
The modified burpee lets you work out like a pro with nearly instant results. In short, it doesn’t make you hate exercising or dread the thought of 20 minutes of workout.
Therefore, expect the following benefits.
All the primary muscles work simultaneously during the workout. Working these muscles bolsters your fitness level.
LESS INJURY RISK
Sustaining an injury after a modified burpee is lower than with a standard burpee. Reason? The former is a low-impact version of the workout.
PROMOTE CARDIOVASCULAR HEALTH
Your heart rate rises with every session of the modified burpee because it is a high-intensity workout.
ALTERNATIVES TO MODIFIED BURPEE
The modified burpee is undoubtedly a low-impact strength-training powerhouse. However, you still can achieve this with the following variations.
They take you back to the physical exercise class back in the day. As simple as they are, they are genuinely beneficial.
Here is how you do them.
- Stand with your arms at your sides.
- Hop with your legs spread wide and your arms raised straight.
- Hop back up and bring your legs and arms back.
- Repeat as many times as you can.
Simple, yet beneficial. It remains a classic oldie workout that works up your heart rate intensely.
Jumping rope awards your knees and calves with strength and resilience. It prepares your lower body ready for more challenging exercises like burpees. It quickly brings joy and inspires you to get creative with your intervals.
HALF BURPEE TO LUNGE
This modified burpee variation is gentle on your knees and hips because it doesn’t require full-on crouching, standing up, or jumping.
Nail it by doing this.
- With your knees on the ground in a plank position, begin by doing half pushups.
- Then step one leg forward and pull your arms straight up in a warrior pose-like position.
- Return to the starting position and repeat the same with the other leg.
This is excellent for strengthening your legs and abdomen as a whole-body workout.
- Maintain a low hip position while performing a high plank with a straight and firm body.
- Raise your hips but do not elevate one knee toward your chest.
- Then, as if you were scaling a mountain, begin alternating your legs.
- It’s essential to raise your heart rate as quickly as possible.
MODIFIED BURPEE MISTAKES TO AVOID
As much as the modified burpee takes off the burden of a standard burpee, it comes with a fair share of mishaps.
Thus avoid the following pitfalls.
Begin your modified burpee exercises slowly and progressively increase your speed.
FAILING TO ENGAGE
To maintain your balance, keep your core engaged the entire time.
Keep your breathing rhythm steady to get the most out of your modified burpees.
INCORRECT MOVEMENT PATTERN
Practice your modified burpees one at a time until you feel confident enough to combine them.
Adding modified burpees to your home training program is a terrific way to start burpees. It is the best alternative for the complete burpee. It increases your heart rate while working every muscle in your body from head to toe.