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Burpees Calories Burned Calculator

Calculate calories burned during burpees based on your weight, exercise variation, and workout volume

Your Body Weight

Enter your current body weight for accurate calculations

Burpee Type & Intensity Choose the burpee variation that matches your workout

Workout Input Mode

Total Repetitions

reps

How many burpees did you complete? (~12 reps/min)

Workout Duration

min

How long was your burpee workout?

Your Workout Results

Calories Burned

Exercise Type

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MET Value

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Workout Volume

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Intensity Level

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Burn Rate

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How Many Calories Burned During Burpees?

Standard burpees burn approximately 9-11 calories per minute or 0.75-0.9 calories per repetition for an average person weighing 70 kg (154 lbs). This translates to 270-330 calories burned in a 30-minute session of regular burpees (MET 7.5 – vigorous intensity). Burpees are one of the most efficient full-body exercises for calorie burn.

Why Burpees Burn So Many Calories

Burpees combine squatting, plank holding, push-ups, and explosive jumping in one continuous movement, engaging nearly every major muscle group. This full-body engagement results in high calorie expenditure. Your actual burn depends on body weight, burpee variation (from modified at 3.5 METs to HIIT burpees at 11.5 METs), and workout intensity.

According to the Compendium of Physical Activities, burpees are classified under vigorous calisthenics with a MET value of 7.5 (Code 02020). The MET (Metabolic Equivalent of Task) measurement standardizes energy expenditure across different exercises. Burpees rank among the top calorie-burning bodyweight exercises, comparable to high knees and mountain climbers.

Why Burpees Burn More Calories Than Most Exercises

Burpees are metabolically expensive because they combine four distinct movement patterns in rapid succession: squat, plank, push-up, and explosive jump. This multi-phase movement recruits over 60% of your body’s muscles simultaneously, creating massive oxygen demand and energy expenditure. Unlike isolated exercises, burpees force your body to transition between eccentric (lowering) and concentric (rising) contractions continuously, amplifying calorie burn.

Scientific Calculation Method

Calories per Minute = (MET × 3.5 × Body Weight in kg) ÷ 200
Total Calories = Calories per Minute × Duration (minutes)

Example Calculation:

For a 70 kg person doing regular burpees (7.5 METs) for 10 minutes:
Calories/Min: (7.5 × 3.5 × 70) ÷ 200 = 9.19 cal/min
Total Calories: 9.19 × 10 = 92 calories

The afterburn effect (EPOC) from burpees is substantial. Studies show vigorous burpee sessions can elevate your metabolic rate for up to 24 hours post-workout, burning an additional 6-15% more calories. This makes burpees superior to steady-state cardio for fat loss, especially when time is limited.

Burpee Variations Ranked by Calorie Burn

Burpee Type	MET Value	Cal/10 Min*	Cal/20 Min*	Cal/30 Min*
Modified Burpees (No Jump)	3.5	43 cal	86 cal	129 cal
Step-Back Burpees	4.0	49 cal	98 cal	147 cal
Half Burpees (No Push-Up)	5.0	61 cal	123 cal	184 cal
Regular Burpees (Standard)	7.5	92 cal	184 cal	276 cal
Burpee Tuck Jumps	8.0	98 cal	196 cal	294 cal
Burpee with Push-Up (Strict)	8.5	104 cal	208 cal	313 cal
Burpee Jump-Over / Box Jumps	9.0	110 cal	221 cal	331 cal
Burpee with Pull-Up	10.0	123 cal	245 cal	368 cal
Dumbbell Burpees (Weighted)	10.5	129 cal	257 cal	386 cal
Burpee Muscle-Ups	11.0	135 cal	270 cal	405 cal
HIIT Burpees (Tabata/CrossFit)	11.5	141 cal	282 cal	423 cal

*Based on a 70 kg (154 lb) person. Heavier individuals burn more; lighter individuals burn fewer calories.

The variation is significant—HIIT burpees burn over 3 times more calories than modified burpees (423 vs 129 calories per 30 minutes). Elite variations combining burpees with pull-ups or muscle-ups provide maximum calorie burn and strength development. For comprehensive fitness, pair burpees with exercises like jump squats and battle ropes in circuit training.

Burpees for HIIT Training: Calorie Burn by Body Weight

Body Weight	30 Reps	60 Reps	100 Reps	15 Minutes
50 kg (110 lb)	16 cal	33 cal	55 cal	98 cal
60 kg (132 lb)	20 cal	39 cal	66 cal	118 cal
70 kg (154 lb)	23 cal	46 cal	77 cal	138 cal
80 kg (176 lb)	26 cal	53 cal	88 cal	157 cal
90 kg (198 lb)	30 cal	59 cal	98 cal	177 cal
100 kg (220 lb)	33 cal	66 cal	109 cal	196 cal

*Calculations based on regular burpees (7.5 METs) at 12 reps/minute pace (5 seconds per rep). 30 reps ≈ 2.5 min | 60 reps ≈ 5 min | 100 reps ≈ 8.3 min.

Body weight significantly impacts calorie expenditure—a 100 kg person burns double the calories of a 50 kg person performing identical burpee workouts (196 vs 98 calories per 15 minutes). Since burpees require moving your entire body weight through multiple planes of motion, they’re exceptionally effective for building lean body mass and burning calories. This makes burpees a cornerstone exercise for HIIT workouts.

Burpees vs. Other Exercises: Calorie Burn Comparison

Exercise	Type	MET Value	Cal/10 Min*	Strength Build
Walking (Moderate)	Cardio	3.5	43 cal	Low
Jumping Jacks	Cardio	8.0	98 cal	Low
Running (6 mph)	Cardio	9.8	120 cal	Low
Push-Ups (Vigorous)	Strength	7.5	92 cal	High (Upper)
Regular Burpees	Full-Body	7.5	92 cal	High (All)
Mountain Climbers	Full-Body	8.0	98 cal	Moderate
Kettlebell Swings	Strength	9.8	120 cal	High (Lower)
HIIT Burpees	Full-Body	11.5	141 cal	Very High

*Based on 70 kg (154 lb) person. Burpees offer the unique advantage of combining cardio AND strength training in one movement.

Key Insight: Burpees burn similar calories to push-ups and jumping jacks but provide superior full-body conditioning. The explosive jump phase elevates heart rate instantly, while the plank-to-push-up builds strength. This dual benefit makes burpees the most time-efficient exercise for simultaneous fat loss and muscle building—you get strength training AND cardio in 10-15 minutes.

Frequently Asked Questions

Q How many burpees burn 100 calories?

Approximately 130 regular burpees burn 100 calories for a 70 kg person (MET 7.5). This assumes a pace of 12 reps/minute, taking about 10-11 minutes. Higher-intensity variations like HIIT burpees require fewer reps—around 100-105 burpees—while modified burpees may require 180-190 reps to burn 100 calories.

Q Are burpees effective for weight loss?

Burpees are highly effective for weight loss due to their high calorie burn (9-11 cal/min) and full-body muscle engagement. They increase resting metabolic rate (RMR) through muscle building and create an afterburn effect (EPOC) that continues burning calories post-workout. For optimal results, combine burpees with proper calorie intake and progressive overload.

Q Can burpees replace my cardio workout?

Yes, burpees can effectively replace traditional cardio for calorie burn and cardiovascular benefits. A 20-minute burpee HIIT session (11.5 METs) burns more calories than 30 minutes of moderate running while also building strength. However, burpees are high-impact—if you have joint concerns, alternate with low-impact options like rowing or swimming. For balanced fitness, use burpees 2-3x/week and complement with steady-state cardio.

Q How many burpees should I do in a HIIT workout?

For HIIT burpee workouts, follow these protocols: Tabata format (20 seconds max effort, 10 seconds rest, 8 rounds = 8-12 burpees per round), EMOM (Every Minute On the Minute: 10-15 burpees, rest remainder), or AMRAP (As Many Rounds As Possible: 5 burpees + 10 push-ups + 15 squats for 10-15 minutes). Beginners should start with 3-5 burpees per interval and progress gradually. Use our HIIT generator and Tabata timer for structured workouts.

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.

Author

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Health Regimen,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.