Burpees calories burned work out at roughly 0.6 to 1.0 kcal per burpee at a steady 12 a minute. That makes 50 burpees about 32 kcal at 55 kg and 50 kcal at 85 kg. The move combines a squat, a plank, a push up and a jump, so it works almost every muscle and raises heart rate fast.
Few exercises pack so much into a few seconds, which is why burpees appear in so many short home workouts.
Quick numbers
1 burpee, 70 kg
about 0.8 kcal50 burpees, 70 kg
about 41 kcal100 burpees, 70 kg
about 82 kcalPace assumed
12 a minuteMET
about 8, vigorous
Burpees calories burned by count
| Burpees | Time at 12 a minute | 55 kg | 70 kg | 85 kg |
|---|---|---|---|---|
| 10 | 0.8 min | 6 | 8 | 10 |
| 20 | 1.7 min | 13 | 16 | 20 |
| 30 | 2.5 min | 19 | 24 | 30 |
| 50 | 4.2 min | 32 | 41 | 50 |
| 100 | 8.3 min | 64 | 82 | 99 |
| 200 | 16.7 min | 128 | 163 | 198 |
Faster sets lift the per-minute burn yet shorten the set, so the total per burpee stays similar. Rests are not counted.
How the burpee estimate works
minutes = burpees ÷ burpees per minute
kcal = 8.0 × 3.5 × kg ÷ 200 × minutes
Time a set of 10 to find your pace. Beginners often do 6 to 8 a minute with good form; fit people manage 15 or more.
A good burpee, step by step
- Stand tall, feet hip width.
- Squat and place your hands on the floor.
- Jump or step the feet back to a plank.
- Optional: lower the chest for a push up.
- Jump or step the feet back to the hands.
- Stand and jump, reaching up.
Step the feet back and forward instead of jumping to make it easier on the joints.
Burpees in a workout
Try 10 burpees at the start of every minute for 10 minutes, resting for whatever time is left. That is 100 burpees with built-in rest. Or add them to a circuit with squats, push ups and planks.
Burpees and fat loss
Even 200 burpees burn only about 163 kcal for 70 kg, so they help most as part of a wider plan. They build fitness quickly and fit into busy days. Your eating target comes from the deficit planner; activity comparisons are in the burn tool.
Burpees are demanding. If you have knee, back, shoulder or heart problems, are pregnant, or are new to exercise, ask your doctor and start with stepped versions.
Burpee variations from easy to hard
- Step-back burpee: no jump, no push up; good for beginners and heavier bodies.
- Half burpee: squat thrust only, without the push up or the jump at the top.
- Standard burpee: the version used for the table above.
- Burpee with tuck jump: knees to chest at the top, harder on the legs.
- Burpee pull up: a jump to a bar at the top, for gyms and parks with a bar.
Move up a level only when you can do 10 in a row with good form at the current one.
Common burpee mistakes
- Letting the hips sag in the plank.
- Landing heavily from the jump.
- Rushing so fast that form breaks down.
- Holding the breath; breathe out as you jump.
Frequently asked questions
How many calories does one burpee burn?
About 0.6 to 1.0 kcal, depending on body weight.
How many calories do 50 burpees burn?
About 32 to 50 kcal.
How many calories do 100 burpees burn?
About 64 to 99 kcal.
How many calories do 10 burpees burn?
About 6 to 10 kcal.
Are burpees good for weight loss?
They burn a lot for the time spent and build fitness. Weight loss also needs a calorie deficit from diet.
How many calories do 200 burpees burn?
Roughly 128 to 198 kcal.
Sources
- Compendium of Physical Activities