Table of Contents
Burpees and Calorie Burn
The burpee is one of the most calorie-intensive bodyweight exercises. A single burpee engages nearly every major muscle group -- legs, core, chest, shoulders, and arms -- while also demanding significant cardiovascular effort. Research suggests burpees burn approximately 0.5 to 1.5 calories per repetition, depending on body weight, speed, and whether modifications are added (like a push-up or tuck jump).
At moderate intensity (12-15 per minute), burpees burn roughly 10-15 calories per minute, which exceeds most other bodyweight exercises. This makes them exceptionally efficient for fat loss and conditioning in time-limited training sessions.
Calorie Calculation
Exercise Comparison (per minute)
| Exercise | MET | Cal/min (170 lb) |
|---|---|---|
| Burpees | 8-12 | 10-15 |
| Running (8 mph) | 11.5 | 14.5 |
| Jump Rope | 11.0 | 13.8 |
| Cycling (vigorous) | 10.0 | 12.6 |
| Swimming | 8.0 | 10.1 |
Burpee Technique
- Start standing, then squat down and place hands on the floor.
- Jump or step your feet back into a plank position.
- Perform a push-up (optional for higher intensity).
- Jump or step feet forward to your hands.
- Jump up with arms overhead and repeat.
Frequently Asked Questions
How many calories does 100 burpees burn?
For a 170-pound person at moderate intensity, 100 burpees burns approximately 50-100 calories and takes about 7-10 minutes. Heavier individuals burn more calories per burpee due to the greater work required to move their body mass.
Are burpees better than running for calorie burn?
Per minute, burpees and running at 7-8 mph burn similar calories. However, burpees also build upper body and core strength, making them more of a full-body conditioning exercise. Running is typically easier to sustain for longer durations, resulting in higher total calorie burn for extended sessions.