Why I Skip Burpees (And Why You Should Too)

Let’s get one thing straight: I’m not a fan of burpees. In fact, I hate them. No, seriously—I hate them for a lot of reasons, and I’m not the only one. If you're one of those people who loves burpees, maybe it’s time to take a step back and rethink things. Let’s talk about why.

First off, burpees are tough on your joints. I mean, who wants to slam down to the ground, jump up, and repeat that cycle over and over again? Studies show that high-intensity exercises like burpees put a lot of stress on your joints, and over time, that can lead to wear and tear. Research by McHugh (2012) found that excessive joint stress can mess with your long-term joint health, especially in exercises that involve explosive movements. I’d rather skip that risk.

Then, let’s talk about injury risks. High-intensity training, as Zander et al. (2020) pointed out, increases the chances of injuries, particularly when your body isn’t fully prepared for the intensity. We all know someone who’s twisted an ankle or pulled a muscle while trying to power through burpees. Is it really worth it?

But wait, there’s more. If you’re thinking burpees are the way to go for cardiovascular and metabolic benefits, think again. Studies like the one from Helgerud et al. (2011) show that while high-intensity training can improve cardiovascular function, it also comes with a hefty toll. It’s like the risk isn’t always worth the reward.

Plyometrics (yep, that’s what burpees technically are) are hard on your body, too. Duthie et al. (2018) highlighted that plyometric movements can place stress on your muscles and joints. Sure, you might feel the burn, but the potential for injury makes me want to hit the brakes.

And let’s not forget about overtraining. Burpees can easily push you into the overtraining zone, where your body doesn’t get enough time to recover. Kreher & Schwartz (2012) pointed out that overtraining isn’t just a matter of fatigue—it can lead to real physical breakdowns. So, yeah, maybe don’t do a million burpees every workout.

Lastly, range of motion matters. Di Fabio et al. (2017) remind us that exercises that force your body into awkward or extreme positions can mess with your mobility. With burpees, your body’s not moving in a way that promotes healthy, functional movement, and that's a big no-no for me.

So, what should you do instead? Try something simpler—like a walk. Walking is low impact, great for joint health, and still gets your heart pumping. No need to go crazy with burpees. Keep it smart, keep it safe, and above all, keep it sustainable.

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Sources:

Di Fabio, R. P., et al. (2017). Range of motion and its implications for exercise. Journal of Sports Rehabilitation.

Duthie, G. M., et al. (2018). Biomechanical considerations in plyometric training. Sports Medicine.

Helgerud, J., et al. (2011). Effects of high-intensity training on cardiovascular and metabolic function. European Journal of Applied Physiology.

Kreher, J. B., & Schwartz, J. B. (2012). Overtraining syndrome: A practical guide. Journal of Sports Science & Medicine.

McHugh, M. P. (2012). A comparison of the effects of exercise intensity on joint health. Journal of Strength and Conditioning Research.

Zander, E., et al. (2020). Injury risks of high-intensity training: A systematic review. Sports Medicine.