I almost can’t decide if burpees are underrated or overrated. Everybody hates them, and yet they’re in so many workouts. What earned them a spot on this list is that they’re more of a filler than an exercise with a purpose. They’ll make you real tired, real quick, without any equipment at all.
That makes them ideal from a Crossfit coach’s point of view (throw them in between barbell lifts and you don’t have to get a second implement out) as well as for at-home workouts that will leave you feeling exhausted even if you don’t have and gear.
That said, there are still plenty of reasons they suck. Beginners will find the squat jump and the pushup tire their muscles out quickly; more advanced athletes will get more of a cardio benefit and less in the way of strength. Those are two entirely different effects, making this a bad choice as a one-size-fits-all exercise.
What to do instead: If you want a cardio move you can do without equipment and that doesn’t make you hate your life, try the original four-count burpee shown in the video above. Put your hands on the floor, jump your feet behind you and then back into position, then stand up. It’s less explosive and less exhausting.
On the other hand, if you want an exercise that’s more strength and less cardio—with, again, less suffering—try Dan John’s “humane burpee,” which breaks up the movements and uses weighted alternatives. You’ll do kettlebell swings, goblet squats, and pushups in a descending rep scheme.