This video includes a fairly systematic progression of 7 variations that should should make building up towards full burpees more accessible for many older/deconditioned people:
1 Elevated plank walkout
2 Elevated plank jumpout
3 Elevated plank jumpout + pushup (= Elevated 6-count burpee?)
4 Plank walkout
5 Plank jumpout + hand walk
6 Plank jumpout + knee pushup
7 "Deconstructed burpee" (= plank jumpout + pushup = 6-count burpee?)
However it omits a few potentially useful variations:
4a Plank walkout + hand walk
4b Plank walkout + knee pushup
4c Plank walkout + pushup (= walkout 6-count burpee?)
For people who can't do pushups and squat poorly, going through 1-7 could slowly develop those abilities within a burpee-like framework.
People who can do some pushups and squats, but tend to jar/fear jarring their lower back during jumpouts (or perhaps want/need to do the exercise barefoot on a hard surface), might find 4 & 4c sufficient prep for 7, followed by fluid 6-count burpees.
1 Elevated plank walkout
2 Elevated plank jumpout
3 Elevated plank jumpout + pushup (= Elevated 6-count burpee?)
4 Plank walkout
5 Plank jumpout + hand walk
6 Plank jumpout + knee pushup
7 "Deconstructed burpee" (= plank jumpout + pushup = 6-count burpee?)
However it omits a few potentially useful variations:
4a Plank walkout + hand walk
4b Plank walkout + knee pushup
4c Plank walkout + pushup (= walkout 6-count burpee?)
For people who can't do pushups and squat poorly, going through 1-7 could slowly develop those abilities within a burpee-like framework.
People who can do some pushups and squats, but tend to jar/fear jarring their lower back during jumpouts (or perhaps want/need to do the exercise barefoot on a hard surface), might find 4 & 4c sufficient prep for 7, followed by fluid 6-count burpees.