Low Impact Burpee

Modified Burpee or Low Impact Burpee

Modified Burpee or Low Impact Burpee

Julie Lohre demonstrates the Modified Burpee also known as a Low Impact Burpee

Julie Lohre demonstrates the Modified Burpee also known as a Low Impact Burpee

Modified Burpee or Low Impact Burpee

Athletes everywhere have a love – hate relationship with burpees. That high intensity, high impact movement that guarantees to get your heart pumping while testing your flexibility and strength. While few people will argue the value of a burpee, there are many of us for which a regulation burpee is out of reach. In that case, a modified burpee or a low impact burpee can deliver much of the benefit while being significantly easier on your body. If you have an injury that limits you, struggle with high impact movements, limited flexibility or perhaps you are simply new to this type of training, then starting with a modified burpee or a low impact burpee is the way to go!

How do you do Modified Burpees? What is a low impact burpee?

If you find that to be the case, there are several ways that you can modify a burpee.  This will allow you to still get most of the benefit without straining or stressing your joints.

Modified Burpee Recco #1: Remove the pushup.  If you find that the pushup portion is difficult on your wrists or you want to make the burpee a bit easier, go through the whole movement but instead of going down to bring your chest to the floor from the pushup position, just jump your feet back into the squat and move to the jump portion.  

Modified Burpee Recco #2: Cut out the jump.  If bounding places too much strain on your knees, go from the bottom squat position and stand instead of jumping up. I still encourage you to reach your arms over head as that movement helps keep the heart rate elevated.  

Modified Burpee Recco #3: Step it up  Jumping back to the plank position or coming from that plank back to a squat might be challenging for some. If that is the case for you, step your feet back one at a time both coming into and from the middle of that burpee.

Modified Burpee Recco #4:Use padding:  Since you are bounding and landing during the jumping portion and you are placing weight in your hands/wrists through the plank … and of course you lower your body down to allow your chest to touch the floor, it is best to complete these on a floor with some padding.  You might find a yoga mat or gym mat helpful cushion.  Just be sure to use something that won’t slip out from under you if you are doing multiples.  

With some minor adjustments most anyone can preform a modified burpee safely and with good form!