How many calories does one burpee burn?

For a 75 kg person doing burpees at a vigorous pace, each burpee burns roughly half a calorie. The exact figure depends on your body weight, how fast and how deep you go, and your fitness, so treat it as an estimate rather than a precise count.

How is the calorie burn worked out?

The calculator uses the MET method: calories equal MET times 3.5 times your body weight in kilograms, divided by 200, multiplied by the minutes spent. Burpees are treated as vigorous calisthenics at about 8 METs. Minutes come from your rep count divided by your pace in burpees per minute.

Are burpees good for burning fat?

Burpees are a full body exercise that raises your heart rate quickly, so they burn a fair number of calories in a short time and keep the burn up afterwards. They work best as part of a routine that also includes strength work and a sensible diet rather than on their own.

Burpee Calorie Calculator

This burpee calorie calculator estimates how many calories you burn doing burpees, based on your body weight, the number of reps you complete and the pace you keep. Burpees are one of the most demanding bodyweight moves going: a squat, a plank, a push-up and a jump rolled into one, working your legs, chest, arms and core all at once. That full-body effort makes them a favourite for quick, high-intensity workouts, and it also makes them burn calories fast. The calculator uses the established MET method, the same approach fitness researchers use, treating burpees as vigorous calisthenics worth about 8 METs. It multiplies that intensity by your body weight and the time you spend, working out the time from your rep count and your pace in burpees per minute. Enter your weight in kilograms, how many burpees you did and roughly how many you manage each minute, and you get the total calories, the calories per burpee and the time the set took. Use it to track a session, to compare burpees with other exercises, or to set a rep target for a calorie goal. Keep in mind that calorie burn varies with fitness, form and how explosively you move, so the number is a solid estimate rather than an exact measurement.

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Body weight

Number of burpees

Pace

/ min

53 kcal

calories burned

Per burpee0.53 kcal

Time taken5 min

Intensity8 MET

100 burpees at 20 a minute takes about 5 min and burns roughly 53 kcal for a 75 kg person.

Uses the MET method with burpees rated at 8 METs (vigorous calisthenics). Faster, deeper or harder burpees burn more. Estimate only; individual burn varies with fitness and form.

How it works

The MET method estimates energy use from an activity's intensity. Calories burned equal the MET value times 3.5 times your body weight in kilograms, divided by 200, multiplied by the minutes of exercise. Burpees are treated as vigorous calisthenics at 8 METs, a figure drawn from the Compendium of Physical Activities. The minutes come from your rep count divided by your pace, so 100 burpees at 20 a minute is 5 minutes of work. Calories per burpee is simply the total divided by the number of reps.

Worked example

A 75 kg person does 100 burpees at a pace of 20 a minute. That is 100 divided by 20, or 5 minutes of exercise. The calorie burn is 8 times 3.5 times 75, divided by 200, times 5, which comes to 52.5, rounded to about 53 calories. Spread across 100 reps, that is roughly 0.53 calories per burpee. Push the pace to 30 a minute and the same 100 burpees take about 3.3 minutes and burn a similar total, since the work done is much the same.

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