Modified Burpee

Learn how to perform a modified burpee perfectly with instructions and video by SHOCK Fitness Trainer, Ashley Steele.

How to Modified Burpee

Exercise Families: Cardio

Equipment: Bodyweight

Trainer: Ashley Steele


  1. Stand in good posture with the feet hip-width apart, and arms by your side. This is the starting position.

  2. Lower your body to the ground into a deep squat position, place both hands firmly on the ground with the palms directly beneath the shoulder. Punch the legs backward and lower into a push-up position.

  3. Quickly walk your legs forward into a deep squat position and in the air. Land with your knees soft and immediately go into your next repetition. Repeat the modified burpees for the specified amount of time or repetitions.

  4. Be sure to perform the movement fast, but don't sacrifice technique for speed. Modified burpees improve total core strength through an entire range of motion. The movement also improves flexibility and upper body strength, particularly in the shoulders.

  5. You should feel this challenging the arms, core, glutes, and shoulders.

Alternative Exercises:

Modified Burpee Press  Jump Rope Skips

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