For years, burpees have held a reputation as one of the most grueling exercises in the gym. But according to fitness experts, the move may be more hype than help. Despite being widely used in group fitness classes and bootcamps, burpees are now facing growing criticism for their questionable effectiveness and high risk of injury.
Men’s Health Fitness Director Ebenezer Samuel (CSCS) and advisory board member David Otey (CSCS) argue that burpees lack functional value and are often misused by underqualified trainers looking to fill time or appear tough. They say there are safer, more effective ways to build endurance, strength, and athletic performance—without the strain that burpees can bring.
Trainers Often Use Burpees to Kill Time
In many group fitness settings, burpees are added to workouts not because they’re the best use of time, but because they look intense and require no equipment. Especially in fast-paced HIIT routines, burpees are frequently chosen by default as a go-to “conditioning move” to raise heart rates quickly.
However, experts say that intensity alone doesn’t justify the choice. “Just because it makes people tired doesn’t mean it’s effective,” says Samuel. In many cases, burpees are simply filler, added to create a false sense of productivity rather than targeting specific fitness goals.
Burpees Don’t Promote Core Stability
In theory, a properly executed burpee should involve active engagement of the core and glutes throughout the movement. But in practice, most people perform burpees as fast as possible, sacrificing form for speed. As fatigue sets in, it becomes nearly impossible to maintain proper core alignment or control.
The rapid transitions in a burpee—especially the plank-to-squat motion—place stress on the lower back and shoulders when done improperly. Otey notes that this lack of core control increases injury risk and reduces the overall value of the exercise. He emphasizes that good training should promote body control, not just movement for movement’s sake.
It’s Not Truly a Full-Body Workout
Burpees are often praised as a full-body exercise, but they actually neglect several key movement patterns. Most notably, there is no pulling or lengthening motion involved—elements essential for muscular balance and joint health. The motion mainly targets the front of the body, leaving the posterior chain undertrained.
Samuel points out that for an exercise to be truly “full-body,” it should involve both pushing and pulling forces, as well as mobility through a full range of motion. Burpees, with their compact, forward-focused design, fall short of this standard. As a result, they may give the illusion of comprehensive training without delivering full-body benefits.
They Can Increase Risk of Injury
Burpees require explosive jumps, rapid transitions, and ground contact with the hands—all elements that introduce impact and strain. Without proper form and body awareness, these movements can quickly lead to injuries, especially in the wrists, shoulders, or elbows.
The risk is even greater when performed under fatigue or without supervision, a common scenario in large group classes. According to Otey, many people perform burpees with collapsed form by the end of a set, which can lead to joint stress and long-term wear. He recommends focusing on exercises that build control and strength rather than relying on high-risk, high-impact movements.
Alternative 1: Bear Crawls
Suggested Routine: 3 sets of 40 seconds, 20 seconds rest between sets
Bear crawls are a functional and underused bodyweight exercise that target core strength, shoulder stability, and overall movement coordination. The movement requires control rather than speed, making it a more mindful alternative to the chaotic pacing of burpees.
Unlike burpees, bear crawls involve very little impact. The body stays low to the ground, reducing stress on joints while still challenging key muscle groups. Bear crawls are also easy to scale for beginners or advanced athletes, offering a dynamic way to improve posture, movement mechanics, and endurance.
Alternative 2: Cardio Rowing
Suggested Routine: 3 sets of 40 seconds, 20 seconds rest between sets
While not a bodyweight exercise, rowing is one of the most functional and efficient cardio workouts available. It engages the full body—particularly the hips, back, and core—while incorporating pulling strength that burpees completely lack.
Every stroke of the rower emphasizes powerful hip extension, controlled core bracing, and rhythmic breathing—all essential for athletic performance and daily movement. Rowing also allows users to adjust intensity based on fitness level, making it a versatile and low-impact alternative to the jarring effects of burpees.
Alternative 3: Jump Squats
Suggested Routine: Perform for time or reps, based on your program
Jump squats deliver many of the same benefits as burpees—explosiveness, lower-body power, and cardiovascular demand—without the high-impact transitions or floor contact. By removing the push-up component, jump squats reduce strain on the wrists and shoulders while maintaining metabolic challenge.
This exercise is particularly useful for older adults or those with joint concerns, as the impact can be moderated and the form more easily maintained. It also allows for progression through added resistance, deeper range of motion, or more reps over time. Ultimately, jump squats offer a safer path to developing power and endurance.
The Takeaway: Train Smarter, Not Harder
Burpees may have earned their reputation through years of tough-love workouts and high-intensity classes, but experts argue it’s time to rethink their place in modern fitness. The risks, inefficiencies, and form breakdowns associated with burpees often outweigh their limited benefits.
Fitness professionals like Samuel and Otey advocate for smarter, more intentional training that prioritizes control, safety, and function. Whether you’re an athlete or a casual gym-goer, choosing exercises that support long-term health and performance is always the better investment.
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