Here’s why knee-elbow kickbacks can help you burn more calories than burpees

Knee-elbow kickbacks can work just as well as burpees to burn calories, lose weight and get you in shape.
hip pain
Try knee-elbow kicks to burn all that fat! Image courtesy: Shutterstock
Shreya Gupta Published: 5 Nov 2020, 16:53 pm IST
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When it comes to weight loss, different methods work for different people. It is, however, the burpee that everyone swears by because of its proven effectiveness. Let’s accept the fact that the burpee is not an easy exercise. In fact, it isn’t everyone’s cup of tea and some may take a couple of sessions to get comfortable practising it.

The reason it is practised in spite of being tough is that it can increase stamina and endurance. A set of burpees is a full-body workout! This exercise makes sure your major muscle groups are targeted and you’re able to achieve your goal weight.

Why you need to consider knee-elbow kickbacks

Burpee is a HIIT and can be extremely physically strenuous. Not everyone can perform burpees without the risk of strain or injury. Those with back issues or knee troubles should absolutely avoid burpees. 

You can totally skip burpees to lose weight. Image courtesy: Shutterstock

You can replace burpees with knee-elbow kickbacks. The exercise specifically targets your core and glutes. Apart from these areas, it also works on your hamstrings, hips, shoulders, arms and quad muscles. If clubbed with the right diet, knee-elbow kicks might even burn more calories than burpees!

Knee-elbow kickback is an excellent combination of cardio and strength training. The cardio aspect helps in increasing the heart rate while strength training keeps your metabolism running to burn more calories. Thus, knee-elbow kickback is the ultimate weight loss exercise that you need.

Here’s how to do it the right way

  1. Start with a plank position.
  2. Make sure your body is absolutely straight and parallel to the ground. Your elbows should be placed under your shoulders.
  3. Keep your legs wide apart.
  4. Once you are in the position, bring your right knee close to the right elbow and crunch.
  5. Extend your leg behind you and kick.
  6. You can do 2 to 3 sets on each side for a duration of 30 seconds.

Here’s something you need to take into account

While performing the exercise, make sure your back is straight. In addition, you need to ensure that your head and neck are aligned. This will help you avoid any injury. You should not be arching your back even while kicking back. Engage your core and glutes as much as can. 

Keep your breathing uniform throughout. Try breathing in as you kick the legs behind and exhale as you crunch your legs towards the elbow.


Keep an idea of your risk of weight-related issues.

Check BMI

There’s you go! Now you know the right technique to perform knee-elbow kickbacks. Get to it and get fit!

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About the Author

Finding nirvana in good food, Shreya also loves reading books and is a die-hard Potterhead. Confident and motivated she's fun to be with. Plus food. Always. ...Read More

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