Why You Should Avoid It: Another effective full-body move to build strength and endurance, it’s enjoyed a resurgence in recent years because of the Spartan Race, which doles them out as 30-rep penalties for failing to convert obstacles. The constant jumping places pressure on the spine. And some people tend to drop down into pushup position rather than squatting and thrusting, further stressing the back.
What You Should Do Instead: Slow down and squat before thrusting your legs back. Instead of jumping at the end, simply throw your hands up. You’ll find this slower, more deliberate version of a burpee actually can be more challenging since you don’t have the momentum of jumping.