Silent Burpee
A low-impact burpee variation that's apartment-friendly! Step, don't jump, for a quieter, full-body workout.
The Silent Burpee is a compound exercise that mainly works the quads and chest, with help from the back and core. No equipment needed: it uses just your bodyweight.
Silent Burpee Muscles Worked
Primary
Quads (quadriceps femoris); Chest (pectoralis major, sternal head)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Silent Burpee Variations and Alternatives
How to do the Silent Burpee
Stand straight with your feet shoulder-width apart and arms at your sides.
Squat down and place your hands on the floor in front of you, just outside of your feet.
Jump your feet back softly to land in a plank position, keeping the core engaged and maintaining a straight line from head to heels.
Perform a push-up by bending your elbows and lowering your chest towards the floor, then press back up to the plank position.
Instead of jumping your feet back towards your hands, step each foot forward quietly to return to the squat position.
From the squat, stand up and reach your arms overhead, completing one repetition.
Repeat the movements for the desired number of repetitions or time interval while maintaining proper form and controlled, silent motions throughout the exercise.
Note: The 'silent' aspect of this burpee variation involves eliminating the jumping noise typically associated with standard burpees. This can be particularly useful when trying to minimize noise in shared living spaces or apartment buildings. Also, the push-up component is optional and can be modified based on fitness level.
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Silent Burpee FAQs
What muscles does the Silent Burpee work?
The Silent Burpee mainly works the quads and chest, with help from the back and core. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Silent Burpee?
None. The Silent Burpee is a bodyweight exercise, so you can do it anywhere.
Is the Silent Burpee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Silent Burpee go on?
It belongs on push day in a push/pull/legs routine.
What are some Silent Burpee variations and alternatives?
Similar exercises include the Burpee, Bodyweight Thruster, Alternating Arm Burpee Leg Raise and Burpee Long Push-Up Jump.
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