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The modified burpee is a low-impact exercise that helps strengthen the muscles in your chest, glutes, shoulders, and core. It’s a great option for seniors or just for those looking to avoid high-impact exercise.
The modified burpee is a slower version of the traditional burpee that removes the jump, but still effectively works your muscles and builds strength.
Below, I’ll show you how to do a modified burpees exercise and why it’s a great addition to your workout routine!
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Modified Burpee Instructions
Here’s how to do modified burpees:
- Start from a high plank position. Rather than jumping into a low squat, you will want to walk one foot to the outside of your hand and then walk your second foot into the outside of that hand.
- Find the bottom of your squat, stand up with your chest tall, with NO jump at the top.
- Firmly place your hands back down to the ground in a low squat, and step each foot back, finding your high plank again!
If you’ve mastered the basic modified burpee and want a little extra challenge, you can incorporate a push-up like below:
How to do a modified burpee with push-up:
- Start in a high plank position.
- From here, add a push-up (on your toes or modified, come down to the knees).
- Walk your feet up to your low squat, stand up, raising your arms over your head, squat low to place your palms back on the ground, walking back to your starting position of a high plank.
Modified Burpee Benefits
Here are a few great benefits of adding modified burpees to your workout routine:
- Low-impact cardio: Modified burpees provide an effective cardio workout without the jumping, making them easier on the knees, hips, and ankles — great for beginners or those with joint issues.
- Full-body workout: Even when modified, burpees work multiple muscle groups — including the arms, chest, core, glutes, and legs — helping to build overall strength and endurance.
- Improved mobility and flexibility: The movements in a modified burpee help boost mobility in the hips, shoulders, and lower back, which can improve flexibility during everyday movement.
- Perfect for all fitness levels: Low-impact burpees can be adjusted to suit beginners, older adults, or those recovering from injury, while still offering a good challenge. (Modified burpees for seniors are also a popular choice!)
- Builds core strength: The step-back plank position engages the core, helping to tone your abs while improving stability and posture.
Easy Ways to Incorporate Modified Burpees Into Your Workouts
If you’re new to this exercise, try starting with 8-10 modified burpees for 2-3 rounds. As you build more strength, you can add more rounds for a challenge!
If you need a few workout ideas, these are perfect for incorporating modified burpees:
- 7 Total Body Exercises That Burn Fat & Build Muscle
- 30-Minute At-Home Workout | Full-Body + Bodyweight
- 15-Minute Upper Body Workout At Home
- 10-Minute Interval Workout To Lose Weight
- Upper Body HIIT Workout
- Top 8 Exercises To Get Rid Of Muffin Top
If you enjoy modified burpees, here are some other popular exercises you may enjoy:
