When I first got into fitness coaching I made myself a promise. I promised that I would never program Burpees for my clients if I could find a better exercise for their goals. So far, I have kept that promise, and never programmed burpees.

The Burpee is the most ubiquitous movement in the fitness world. It is the bread and butter of conditioning, and your just-deserts for that cheat meal you had, or for showing up late, or because you think you deserve them, or your trainer does, or because you didn’t finish your training fast enough, or just because. You know what? Just for thinking about bread and butter, give me 10-burpees!

There is a better way to do things. Exercise shouldn't be punishment! Exercise is a privilege. Exercise is a birth-right. Exercise is therapy. Exercise brings us health. We shouldn’t be treating it as punishment. Yes, we should push ourselves, and train hard, but not as punishment.

This style of ‘coaching’ is lazy. This style follows the idea that the harder you work, the better the individual will perform or meet their goals. I have nothing against hard work, but not all work is created equal. If you’re running a race, but take off in the wrong direction, it doesn’t matter how hard you run, you are not going to win. So, the work that we give our clients must be the right kind of work for their goals.

Whether you do your own programming, or hire a coach, when choosing which exercises to use you should always ask: why is this exercise here? Does the particular movement help you reach your goals, or is it just there to fill space and create ‘work?’ Then you need to decide on the duration of the movement: sets, reps, and rest.