Burpees Calories Burned Calculator
Calculate calories burned during your burpees workout based on your weight, intensity, and repetitions or duration.
How Many Calories Do Burpees Burn?
Burpees are a high-intensity, full-body exercise that combines strength training and cardio. Research shows burpees can burn between 300-700 calories per hour, depending on intensity and individual factors. Let me help you calculate your exact calorie burn from burpees!
Burpees Intensity Levels and Calorie Burn
Based on the Compendium of Physical Activities and clinical research, here are the different burpees intensity levels:
- Standard Burpees: 8.0 METs – Regular pace
- High-Intensity Burpees: 12.0 METs – Fast pace with jump
- Modified Burpees: 6.0 METs – No push-up/jump variation
- Advanced Burpees: 15.0 METs – With weights/additional movements
According to research studies, burpees are one of the most effective exercises for improving both strength and cardiovascular fitness simultaneously!
Health Benefits of Burpees
According to recent studies, regular burpee training offers numerous health benefits:
Full Body Strength
- Builds muscle mass
- Improves core strength
- Enhances explosive power
- Develops functional fitness
Calorie Burning
- High caloric expenditure
- Boosts metabolism
- Increases EPOC effect
- Enhances fat burning
Cardiovascular Health
- Improves heart health
- Increases endurance
- Boosts aerobic capacity
- Enhances recovery
Athletic Performance
- Improves agility
- Enhances coordination
- Boosts power output
- Increases stamina
Burpees Calorie Burned List
| Duration | Standard (8.0 MET) |
High-Intensity (12.0 MET) |
Modified (6.0 MET) |
Advanced (15.0 MET) |
|---|---|---|---|---|
| 10 minutes | 80-100 calories | 120-150 calories | 60-75 calories | 150-187 calories |
| 20 minutes | 160-200 calories | 240-300 calories | 120-150 calories | 300-375 calories |
| 30 minutes | 240-300 calories | 360-450 calories | 180-225 calories | 450-562 calories |
Calories Burned by Burpee Type
| Burpee Type | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Standard | 8.0 | 480-600 cal/hr | Full body conditioning |
| High-Intensity | 12.0 | 720-900 cal/hr | Maximum calorie burn |
| Modified | 6.0 | 360-450 cal/hr | Beginner-friendly |
| Advanced | 15.0 | 900-1125 cal/hr | Elite conditioning |
*Calculations based on a 70kg person. Individual results vary based on weight, fitness level, and exercise intensity.
Calorie Burn Formula
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: Energy cost of exercise (6.0-15.0 based on type)
- Your Weight: Heavier individuals burn more calories
- Duration: Length of workout session
- 3.5: Standard metabolic factor
Related Tools
- Push Ups Calories Burned
- Jumping Jacks Calories Burn
- Sit Ups Calories Burned Calculator
- Pull Ups Calories Burned
- Lunges Calories Burned
- Crunch Workout Calories Burned
References
- Polevoy, G., Cazan, F., Padulo, J., & Ardigò, L. P. (2022). The Influence of Burpee on Endurance and Short-Term Memory of Adolescents. International Journal of Environmental Research and Public Health, 19(18), 11778. https://doi.org/10.3390/ijerph191811778
- Bingley, S. & Witchalls, Jeremy & Mckune, Andrew & Humberstone, C.. (2019). The Burpee Enigma: Literature Review. Journal of Science and Medicine in Sport. 22. S78. 10.1016/j.jsams.2019.08.079.
- Šiska, Ľ., Balint, G., Židek, D., Sedlacek, J., Tkacik, Š., & Balint, N. T. (2024). The Relationship Between the Burpee Movement Program and Strength and Endurance Performance Measures in Active Young Adults: A Cross-Sectional Analysis. Journal of Functional Morphology and Kinesiology, 9(4), 197. https://doi.org/10.3390/jfmk9040197
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
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