Originally Published 1.6.18 on coachjoshwood.com

When I first entered the world of personal training, I made myself a promise. I vowed that I wouldn't include Burpees in my clients' workouts unless there was a better exercise suited to their goals. And so far, I've stayed true to that promise - no Burpees in my programs.

Burpees, the ever-present movement in the fitness world, often serve as the bread-and-butter for conditioning. They're thrown in as consequences for that indulgent meal, being late, or for some perceived reason. And just because I mentioned bread and butter, how about knocking out 10 burpees?

But it's time for a change in perspective. Exercise should never be a form of punishment; it should be an opportunity, a privilege. Exercise is therapeutic, it's a means to better health, and it's our right to embrace it positively. Seeing it as a punishment is counterproductive. While pushing ourselves and training hard is important, it should never be about punishing ourselves.

This approach of using exercise as punishment is too simplistic. It assumes that the harder you work, the better the results. But not all work is equal. Just as running in the wrong direction won't lead you to victory, engaging in exercises that don't align with your goals won't bring you success.

Whether you're crafting your own workout routine or working with a coach, the question remains: Why is this exercise included? Does it align with your goals or is it just a filler to keep you busy? Beyond that, you need to consider the duration of the exercise - the sets, reps, and rest intervals.

What Exactly Is a Burpee?

A burpee is a calisthenic exercise that starts from a standing position. You squat down, place your hands on the floor, kick your legs back, pull them back in, and then stand up. This classic version has given rise to many variations, some involving push-ups or jumps.

Origins of the Burpee

The Burpee exercise was created by American physiologist Royal H. Burpee, a pioneer in exercise science during the 1930s. Initially designed as a fitness assessment tool, it measured how quickly a person's heart rate returned to its resting state after doing four burpee exercises. Over time, the burpee evolved into a fitness-building routine, later adopted by the US military to evaluate strength, mobility, and cardiovascular fitness.

Navigating Exercise Selection

When choosing exercises, you need to consider the SAID principle - Specific Adaptations to Imposed Demands. The chosen exercise should prompt your body to adapt in the desired manner. For instance, if you want to enhance your jumping ability, then jumping-related exercises are your best bet. Strengthening your hamstrings for jumping would be more effectively achieved through kettlebell swings than prone hamstring curls.

Choosing exercises involves considering factors such as limiting factors, compound vs. isolation movements, range of movement, loadability, and injury risk.

Limiting Factor: The aspect that could hinder exercise performance - for example, a weak core affecting your ability to squat heavy.

Compound vs. Isolation Movements: Decide whether you need multi-joint or single-joint movements based on your goals.

Range of Movement (ROM): Ensure exercises align with your required range of motion.

Loadability: Check if you can progressively increase resistance; certain exercises are more conducive to adding weight.

Injury Risk: Evaluate whether the benefits outweigh the injury risk; some high-risk exercises might have irreplaceable advantages.

Burpees in Practice

Burpees are often included in high-repetition sets, especially in high-intensity classes. Interestingly, intensity and duration have an inverse relationship: the longer the duration, the lower the intensity. True intensity thrives in short bursts of around 10-15 seconds, with ample rest before repeating. High-intensity sessions for most individuals should typically last no more than 15-20 minutes.

However, when Burpees are performed in high-rep sets, you'll often notice a decline in form due to their technical complexity. This increases the risk of injury. Sometimes, Burpees are assigned for 'strength' development. But once you can do 5-10 full push-ups and bodyweight squats, you're no longer building strength without adding resistance.

The Common Misuse of Burpees

Too often, Burpees are employed as punishment, a significant issue with their application. Exercise should never be a punitive measure; it should be a pathway to vitality. As a fitness community, we must move beyond the notion that the gym is a place for self-inflicted penalties. If an exercise doesn't directly contribute to your objectives, it shouldn't be included—especially if it's solely intended to chastise.

How to Use Burpees Correctly

Burpees should only find their way into a training regimen when they serve as the optimal choice to attain your goals - a rarity. Alternative exercises usually prove more effective. If you're fond of Burpees or preparing for a specific challenge, then by all means add them to your program. Yet always remember, align your goals with your chosen exercises. Unless mastering Burpees is your aspiration, they might not suit your purposes.

When working with high-risk, technically demanding exercises, practice with low repetitions is advisable. Burpees can indeed serve as explosive or plyometric exercises. Additionally, they can fit into Alactic-Aerobic training. Structure them similarly to kettlebell swings: 3-10 sets of 5-10 reps, with adequate rest to maintain form. If you're planning high-rep Burpees, reserve them for occasional fitness assessments, as frequent exposure to high-risk movements increases the risk of injuries. Focus on proper technique, and rest or stop if your form wavers, similar to handling any power movement.

Remember, every exercise should lead you toward your desired outcome. Unless your objective is to endure punishment or complete a Burpee challenge, the Burpee exercise generally isn't the optimal choice.

Discover Alternatives to Burpees

Numerous exercises outshine Burpees in many aspects. The options below are often more sport-specific, less complex, offer better loading capabilities, and pose lower injury risks.

Thrusters
- Combines full squats with overhead press
Squat jumps
Squat jump and push-up superset o
- Alternate between sets of squat jumps and push-ups, followed by rest.
Humane Burpee Pyramid
- Perform sets of 10 kettlebell swings, 10 goblet squats, and 10 push-ups.
- Decrease the reps from 9 to 1 for each movement. Rest as needed.

The Final Say on Burpees

The Burpee has certainly evolved since its origin as a fitness assessment tool involving just four repetitions. However, its transformation also demands a shift in how we approach its use. Let's step away from the concept of exercise as punishment. Instead, let's prioritize exercises that genuinely align with our goals. As for me, you won't find Burpees in my training plans, because FUCK BURPEES.

I'm eager to hear your thoughts below. How do you feel about Burpees?

Related Blogs