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Silent Burpee Alternative

12 substitute exercises that target the same muscles

1
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
2
Mountain Climber Lunge demonstration

Mountain Climber Lunge
3
Half Squat Torso Punches demonstration

Half Squat Torso Punches
4
Step Knee Thrust demonstration

Step Knee Thrust
5
Shoulder Rotation Twist Split Lunge Stretch demonstration

Shoulder Rotation Twist Split Lunge Stretch
6
Side Kick Burpee demonstration

Side Kick Burpee
7
Archer Stepback demonstration

Archer Stepback
8
Double Knee Side Thrust demonstration

Double Knee Side Thrust
9
Single Leg Stand demonstration

Single Leg Stand
10
Marching on Spot Press demonstration

Marching on Spot Press
11
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
12
Bear Crawl demonstration

Bear Crawl

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Silent Burpee trains

Primary Gluteus Maximus Quadriceps Rectus Abdominis

Secondary Deltoid Anterior Hamstrings Triceps Brachii

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