4 Better Alternatives to Burpees

STACK Expert Scott Abramouski offers four tough exercises that will help you burn fat and build strength more effectively than Burpees.

Burpee

Burpees were once thought to be one of the best all-around exercises, but they've fallen out of favor. They help burn fat and tax the body metabolically, but they are not sufficient for building strength. There are better exercises, more challenging movements and tools you can use to melt fat off your body and increase your strength faster.

Thrusters

Squats and Presses are among the pillars of any strength program. Squats increase leg strength and build the foundation for a strong body. Presses create large upper-body muscles. Thrusters combine these movements. They are better than Burpees because you can vary the weight for a heavy strength component.

Renegade Rows

For all of you Push-Up lovers, it is time to add a twist that works your whole body above the hips. Renegade Rows demand core stability but also involve Unilateral Rows for back strength and Dumbbell Supported Push-Ups for the chest.

Ball Slams

Some strength programs neglect power movements, but that's a mistake. You need both strength and power for a successful training program. Ball Slams pack the power and are easy to incorporate into any training program. Picking a weighted ball up off the ground is fundamentally challenging, mirroring the Deadlift. Bringing the ball from your hips to the overhead position mirrors the Press. Strength-based and metabolic Ball Slams are elite exercises that will guarantee results. You'll lose fat and increase power.

Sled Pushes and Pulls

Love 'em or hate 'em, these are always effective. Pushing or pulling anything with weight is a top-tier exercise. You work your entire body constantly through a weighted push or pull—and your lungs breathe fire. Move a light sled fast for a metabolic effect or load the sled to the brim and work on increasing strength. Both approaches are easy and effective.

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Topics: FOOTBALL | BURN FAT | CHEST | POWER | EXERCISE | PRESS | ENDURANCE | FASTER | METABOLIC | FOOTBALL TRAINING | LOSE FAT | PILLARS | LUNGS | WHOLE BODY