How to do modified burpees for a full-body workout

How to do modified burpees for a full-body workout, demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

how to do a modified burpee

In my work as a weight loss coach for women, many of my private weight loss coaching clients are busy women who are short on time. They often ask me how they can get in shape and lose weight when they can’t fit hours at the gym into their already hectic schedule.

What many people don’t know is that some of the most effective workouts don’t require any equipment, trips to the gym, or hours of your time. Quick high-intensity workouts can burn fat and whip you into shape faster than you might think.

Burpees are one of the most effective fat-burning and strength-training full-body exercises you can do. If you want better and faster results, I suggest that you add burpees to your workout routine.

Some benefits of doing burpees include:

  • Getting a truly full-body workout. With each burpee rep, you work your abs, arms, chest, glutes, quads, hamstrings, and more.
  • Burn more calories in less time. Because even modified burpees are a high-intensity exercise, you’ll burn more calories than walking, jogging, or doing the elliptical at a moderate rate.
  • Improve your overall conditioning. You’ll get your heart rate pumping and begin to develop greater endurance fast.

Burpees do not require any equipment and you can do them almost anywhere. They’re quick, efficient, and powerful. You may not have 30 minutes to go for a jog, but you do have a few minutes to do a burpee workout.

And if you’re worried that burpees are too difficult, think again. I teamed up with my favorite workout partner and media personality Jenny Milkowski to demonstrate how to do a modified burpee for a full-body workout, even if you’re injured or out of shape.

Here’s how to do a modified burpee step-by-step:

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Put your weight on your heels and lower yourself into a squat.
  3. Stand back up, and instead of jumping like you would with a regular burpee, reach up towards the sky keeping your feet planted on the ground.
  4. Squat again and place your hands flat on the ground, directly in front of you, shifting your weight to your hands.
  5. Instead of jumping back into a plank position, as you would with a regular burpee, slowly step your feet back one at a time into a plank position.
  6. Rather than doing a regular pushup, lower your knees to the ground and do a modified pushup.
  7. Next, raise your knees back off the ground and raise up onto your toes into a plank position.
  8. Walk your feet forward again one at a time, with bended knees.
  9. Stand up straight and reach up toward the sky.
  10. Repeat. Build up your stamina to do as many sets of modified burpees as you can.

Modified burpees are still challenging but much more gentle on your joints and better for beginners or anyone who needs to take it easier.

For more quick fat-blasting workouts, get the Step It Up with Steph Signature Slimdown workout DVD here.


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