CaloSign inBurpee alternatives
Burpees raise your heart rate fast, but the jumping and dropping to the floor are hard on knees, wrists and anyone just starting. These swaps keep the effort with less impact.
No equipment 3
Squat thrust
Hands down, step back to a plank, step in, stand.
Start with 2 × 10, build to 3 × 12.
Works: quads and core, with the shoulders and glutes
Skip with lower-back pain or sore wrists.
Step jack
Step out wide as the arms rise - no jumping.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and glutes, with the calves and quads
Tempo: 1s each way
High knees
Knees to hip height, stay light on the feet.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: quads and core, with the calves
Skip with sore knees, lower-back pain or neck pain.
With dumbbells 1
Thruster
Squat, then drive the weights overhead in one motion.
Start with 2 × 10, build to 3 × 12.
Works: quads, shoulders and glutes, with the triceps and core
Tempo: 1s each way
Skip with lower-back pain, shoulder pain, sore wrists or neck pain.
At the gym 1
Kettlebell swing
Hinge, not squat - snap the hips to float the bell to chest height.
Start with 2 × 10, build to 3 × 12.
Works: glutes and hamstrings, with the back, shoulders and core
Tempo: 1s each way
Skip with lower-back pain or neck pain.
If something hurts
- With sore knees: Thruster, Squat thrust, Step jack.
- With lower-back pain: Step jack.
- With shoulder pain: Squat thrust, Step jack, High knees.
- With sore wrists: Step jack, High knees.
- With neck pain: Squat thrust, Step jack.
Want no jumping at all? Pick the moves that keep a foot on the floor: Thruster, Squat thrust, Step jack.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
More exercise alternatives
Workouts planned around you, free
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
