Also known as: low-impact burpee, modified burpee, no-jump burpee, gentle burpee, burpee variation

What is Burpee Low impact?

Burpee Low impact is an easy, low-impact calisthenics cardio move that combines a squat, plank and knee tuck to target the triceps, quadriceps and glutes. It's a bodyweight exercise ideal for beginners and low-impact conditioning without equipment.

How to Do Burpee Low impact

  1. Start plank position: Begin in a high plank with a posterior pelvic tilt, core braced and shoulders stacked over wrists to protect the lower back and shoulders.
  2. Drive knees in: Press hands into the floor, hop or step and pull knees toward your chest, landing softly onto the balls of your feet into a squat.
  3. Stand up tall: Explode up to standing, extend the hips and squeeze the glutes at the top while maintaining tall posture and steady breathing.
  4. Squat back down: Control the descent into a squat, keep chest up and knees tracking over toes before placing your hands on the floor.
  5. Kick to plank: Step or gently kick your feet back to a high plank, keeping hips level, core tight and avoiding sagging through the lower back.
  6. Repeat with control: Step feet forward to the squat, then repeat the sequence at a steady, controlled pace—prioritize form and soft landings to reduce impact.

Muscle Groups

Triceps, Quadriceps, Glutes

Description

Start in the top of a Push Up position, PPT (tuck the tailbone, core engaged)
Drive your hands into the floor, jump and bring your knees to your chest as you lift your hands, & land in the bottom of a squat. Stand up, tall posture at the top, squeeze your glutes, and then squat back down. Place your hands down in front, kick your legs back, returning to the top of the push up & stay tight not letting the hips sag. Repeat for repetitions
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Burpee Low impact?

Burpee Low impact improves cardiovascular fitness and full-body strength while reducing joint stress. It builds triceps, quadriceps and glute endurance using only bodyweight, making it suitable for conditioning and beginner-friendly circuits.

What are common mistakes when doing this exercise?

Common errors include letting the hips sag in plank, rushing transitions, shallow squats and landing stiffly. Fixes: brace the core, use posterior pelvic tilt, slow transitions, and land softly with bent knees.

How can I progress or regress this movement?

Progress by adding a small jump or a push-up, or increase tempo. Regress by stepping feet back instead of kicking, using an elevated surface for the plank, or reducing range of motion for less impact.