Burpees have long been a staple in high-intensity workouts, often viewed as the ultimate test of endurance and grit. But leading fitness experts are now urging people to leave this exercise behind.
According to Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and strength coach David Otey, C.S.C.S., burpees may be popular, but they offer little benefit and come with high risk.
Once seen as a total-body challenge, burpees are now considered more dangerous than helpful. The movement—which combines a squat, plank, and jump—can strain the wrists, shoulders, and elbows, especially when done with poor form or under bad guidance. “It’s just not a functional exercise,” Samuel explains. “There are much better options.”
Why Burpees Don’t Make the Cut Anymore
1. Burpees Are Often Just Time Fillers
In many fitness classes, burpees are thrown in as a default cardio move. They’re commonly used in HIIT workouts to spike the heart rate. But that doesn’t mean they’re effective. Experts argue that this is more about killing time than training smart.
2. They Don’t Build Core Strength
In theory, a perfect burpee would engage your core muscles. In practice, people are too focused on doing fast reps, which sacrifices form. With all the flopping and jumping, there’s little room to focus on keeping your abs and glutes tight. That means the core doesn’t get the work it should.
3. They’re Not Truly a Full-Body Workout
Burpees are often praised for being a full-body exercise. But there’s a major problem: there’s no pulling motion. That means your back and other key muscles get ignored. “You’re missing half the picture,” says Otey.
3 Exercises That Are Better Than Burpees
If you’re looking to replace burpees in your workout, fitness pros suggest these safer, more effective alternatives:
1. Bear Crawls
Do 3 sets of 40 seconds work, 20 seconds rest
This exercise works your core and coordination while being much easier on your joints. Since you stay low to the ground and move with control, you avoid the hard impacts that come with burpees. It’s also a great way to engage muscles you don’t normally use.
2. Cardio Rowing
Do 3 sets of 40 seconds work, 20 seconds rest
Rowing might require a machine, but it’s worth it. Each stroke includes a strong hip extension and a pulling movement—two things burpees lack. Rowing mimics real-life movements, offering a full-body workout without the stress on your joints.
3. Jump Squats
Work for time or reps, based on your level By skipping the push-up and plank parts of the burpee, jump squats reduce the chance of injury. This exercise is especially useful as we age, helping improve power and leg strength without unnecessary wear and tear.
The Bottom Line
Burpees have earned a tough reputation, but that doesn’t mean they’re the best choice. Fitness professionals say it’s time to move on to exercises that are safer, more effective, and actually functional. Whether you’re after strength, cardio, or core stability, better options are out there—and your body will thank you.
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