Burpee (Low Impact)
The low impact burpee is a modified full-body cardio exercise that removes jumping to reduce stress on the joints. It retains the core and upper body engagement of the traditional burpee while making the movement accessible for beginners or those with joint concerns.
How to do it
- Stand upright with your feet shoulder-width apart.
- Bend your knees and place your hands on the floor in front of you.
- Step one foot back, then the other, to reach a plank position rather than jumping.
- Perform a controlled push-up or simply hold the plank briefly, then step your feet back toward your hands.
- Rise back to standing by straightening your legs and returning to the start position.
- Repeat for the desired number of repetitions at a steady, controlled pace.
Form cues
- Step back one foot at a time into your plank.
- Keep your core braced so your hips do not sag.
- Place your hands firmly on the floor beneath your shoulders.
- Keep a steady, controlled breathing rhythm throughout.
Breathing: Inhale as you step back into the plank, and exhale as you press or step back up to the starting position.
Common mistakes
- Letting the lower back sag in plank position, which can strain your lumbar spine.
- Rushing the steps instead of maintaining a steady, controlled pace.
- Landing too heavily on your hands when dropping down.
Muscles worked
Primary: cardiovascular system. Secondary: chest, abs, upper legs.
Suggested sets & reps
Get fitter
3–4 sets × 12–15 reps, rest 45 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel discomfort in your wrists, elevate your hands on a stable surface.
- If you experience sharp pain in your joints or lower back, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are low impact burpees still effective for cardio?
Yes. By removing the jump and maintaining a steady pace, you keep your heart rate elevated while significantly reducing joint stress.
How many low impact burpees should I do as a beginner?
Start with 5 to 8 repetitions per set for 2 to 3 sets, focusing entirely on smooth, controlled transitions.
What should I do if my wrists hurt during the floor portion?
You can place your hands on an elevated surface like a sturdy stable chair or countertop to reduce the angle on your wrists.