What you can do instead of burpees
Burpees are an excellent exercise to burn maximum calories, to lose weight and to strengthen your heart health. It targets several muscles and also involves a wide range of motion, which helps improve mobility, balance, and coordination. However, while burpees can offer you several health and fitness benefits, it may seem a little too tiring and can feel too intense. That said, here are some exercise combinations you can try without getting bored with just one form of exercise.
Also read: How to make the most of the 30 minutes post workout
Rainbow plank and goblet squat
A rainbow plank targets your oblique muscles, working your abs, glutes, chest and back muscles. While it provides you with all the benefits of a simple plank, the alternating hip movement or touches take your core workout up a notch.
Adding goblet squat to the routine, helps you gain lower body strength, which improves your hip mobility, promotes upright posture, building muscles and also increasing upper back strength.
High knees and walking lunges
High knees are a great way to activate your hamstrings, quads, calves, glutes and hip flexors. It helps improve your endurance, balance and coordination.
Combining it with walking lunges will help you increase your range of motion, since it helps increase flexibility and loosens up hips and hamstrings. This exercise can also enhance your posture, and improve balance.
Jumping jacks and squat, curl, press
Jumping jacks make for a great body weight exercise, which helps increase your heart rate, hence improving your cardiovascular fitness. It builds leg strength, burns a lot of calories, increases bone density and improves hip strength and coordination.
Squat, curl, press is a compound exercise that works the legs, core, arms, and shoulders in one dynamic movement. It targets several muscles in one go, which helps burn a lot of calories. However, this exercise also requires strength and stability.
Mountain climbers and plank jacks
Mountain climbers are an effective way to strengthen the arms, back, shoulders and legs. It targets multiple muscle groups at once, which builds cardio endurance, core strength and agility.
Club it with plank jacks and you can gain additional benefits of strengthening your core, legs, burning calories and reducing fat. Plank jacks also increase stability and balance.
Inchworm and knee push up to jump squat
Inchworm is a great bodyweight exercise that makes for an effective full body warm up exercise. Besides strengthening arms, chest, upper back, and lower back, it also tones your abs and increases balance and stability.
Next, you can do a knee push that improves upper-body strength and core stability. It is a wonderful beginner-level bodyweight exercise that targets muscle groups such as triceps, pecs, and shoulders.
Finally you can add a jump squat to finish off the routine. Jump squats target your lower body, including the glutes, legs, quadriceps, and hamstrings, while also building your core and lower back muscles.
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