What the Burpee?!The “Performance” Exercise That Won’t Die

Still showing up in workouts like an unpaid intern—overworked and underqualified.

(A lighthearted dive into why this exercise refuses to go extinct)

I saw a coach tell a bunch of kids to do burpees the other day and I had to pause—just… sit with it.

Not in anger. Just in confusion. I thought we were passed this.

Like hearing someone say “I still use LimeWire” in 2025. Are you okay?

Burpees have been around forever. They’ve survived decades of training evolution, dodging logic and program design like some indestructible fitness zombie. And while they feel hard—and certainly look impressive on video—that doesn’t mean they’re actually good.

Let’s look at the burpee for what it is: a mash-up of a push-up, a squat, and a jump, all tied together by fatigue and hope. It’s a generalist movement that tries to do a little bit of everything… but doesn’t do any of it particularly well.

Which brings us to the real lens we should view any exercise through:

Risk vs Reward.

Is the benefit worth the physical cost? Let’s find out.

1. Strength Development

Burpees require high reps to challenge strength, which means form starts to erode before adaptation sets in. Twenty-plus reps in and we’re just winging it—compensating, flailing, landing with questionable knees and hope.

Try instead: Push-ups, squats, split squats, step-ups. Scalable. Focused. Repeatable.

Risk vs Reward? Risk wins.

2. Power Output

Want to build power? You need maximum effort per rep. Burpees, especially when done in volume, quickly become low-output flops instead of high-intent pops. It’s hard to train explosiveness when you’re just trying not to faceplant.

Try instead: Box jumps (with control), med ball slams, loaded jumps, or Olympic lift variations.

Risk vs Reward? Risk wins again.

3. Rehab and Return-to-Play

There’s too much going on in a burpee to make it appropriate for rehab. It’s uncontrolled, repetitive, and not easily modified without removing the very parts people think make it “functional.”

Try instead: Controlled, joint-friendly progressions that restore stability and movement confidence.

Risk vs Reward? Not even close—risk wins.

4. Aerobic Conditioning

Can you burpee your way into the aerobic zone? Sure. But the cost is ugly reps, bad motor patterns, and fatigue-fueled compensation. Not exactly the aerobic base we want to build.

Try instead: Cycling, rowing, incline walking, stair intervals, or even bodyweight tempo circuits.

Risk vs Reward? Still not worth it.

5. Anaerobic Conditioning

Maybe 3–5 explosive burpees could give you a decent power burst. But if we’re only doing a few reps, wouldn’t it make more sense to just… sprint? Or push a sled? Or ride an assault bike? All give you more bang for your buck and translate better to real performance.

Try instead: Sled pushes, hill sprints, 6–10 second sprint intervals.

Risk vs Reward? Reward wins—but only if you ditch the burpee.

So… Why Do We Keep Doing Them?

Burpees are often used because they’re convenient. No equipment. Quick to explain. They look hard, and let’s be honest—they are hard. But being hard doesn’t mean being effective.

They’ve become a stand-in for thoughtful programming. A plug-and-play burnout button. But when you zoom out, they don’t build strength well, they don’t develop power efficiently, and they carry a higher risk of fatigue-based breakdowns than many other options.

If you love burpees and they work for you? That’s okay—just know why you’re doing them. But if you don’t love them, you’re not missing anything. You’re probably just being smart with your training.

Big Finish: Train Smarter, Not Just Harder

The burpee has earned its spot in the “it just won’t die” hall of fame. But in most programs, it’s just… there. Taking up space where more intentional training could live. Popping up in workouts like glitter after a birthday party—everywhere, and no one’s sure who thought it was a good idea.

So the next time someone says “let’s finish with burpees,” you have options:

• Smile politely and ask for sled pushes.

• Suggest a sprint series.

• Or just say, “What the burpee?”—and then go train with purpose.