The burpee, once considered a staple in high-intensity workouts, is falling out of favor with top fitness experts who now question its effectiveness and safety. Long promoted as a full-body, functional exercise, the burpee is now being criticized as overused, potentially harmful, and ultimately inefficient for most fitness goals.
Fitness directors and certified strength coaches, including Ebenezer Samuel of Men’s Health and advisory board member David Otey, argue that the burpee offers little practical benefit and presents a high risk of injury when performed improperly—a common issue, especially under inexperienced supervision. The explosive nature of the movement demands significant deceleration during landing, which places undue stress on joints like the wrists, elbows, and shoulders.
Despite its reputation as one of the most challenging moves in any workout, the burpee lacks real-world application, experts say. It’s a physically taxing sequence of jumps and pushups that many perform with poor form in the rush to complete high-intensity interval training (HIIT) sessions. The focus on speed often comes at the expense of core engagement and proper technique, making the move more dangerous than beneficial.
Why Experts Recommend Quitting the Burpee
According to Samuel and Otey, the burpee is often used not for its effectiveness but because it fills time in workout programs. In group fitness settings, instructors frequently include burpees to keep heart rates up, especially during HIIT classes. However, they argue that this is more a matter of habit than strategy.
Burpees also fall short when it comes to core stability. While theoretically they can be performed with engaged abs and glutes, the reality is that most exercisers focus on speed rather than form. The physically exhausting nature of the movement makes it difficult to maintain proper core alignment, increasing the risk of strain or injury.
Perhaps most notably, the burpee is not the full-body movement it’s often claimed to be. While it involves multiple joints and muscles, it lacks any pulling or lengthening motion, meaning it does not engage the entire body in a balanced way.
What to Do Instead: Safer, Smarter Alternatives
Experts suggest three alternatives that are safer, more functional, and just as effective for conditioning and strength development.
Bear Crawls
Performed in sets of 40 seconds with 20-second rest periods, bear crawls are a powerful substitute for burpees. They engage the core and promote movement patterns not typically trained in standard routines. They also reduce joint stress because there’s minimal impact on the shoulders during movement.
Rowing Machines
Though not a bodyweight movement, rowing machines provide a comprehensive cardiovascular and strength workout. They incorporate hip extension and horizontal pulling—two motions that are underutilized in the burpee. Rowing mimics real-life movement demands, making it both functional and efficient.
Jump Squats
Jump squats offer a dynamic lower-body workout without the upper-body impact of burpees. They allow for intensity customization and deliver the same metabolic benefits. They’re also lower-risk, especially for older adults, making them a strong option for building explosive power safely.
As the fitness industry evolves, experts are increasingly advocating for exercises that are both functional and sustainable. While burpees may still have their place in certain contexts, the growing consensus is clear: there are better, safer, and more effective ways to build strength and endurance.
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