Burpees Calories Burned

Ah, burpees! That one exercise most of us love to hate. But what exactly is a burpee? It’s a full-body exercise that combines elements of strength training and aerobic exercise into one seamless movement.

1. Why Are We Talking About Calories Burned?

Why focus on how many calories burpees burn? Well, understanding the caloric impact can help you make the most out of your fitness routine. Let’s dive in.

2. The Basics of Burning Calories

2.1 The Science Behind Caloric Burn

Calories are units of energy, and burning them is a way our body sustains its various functions. The process involves complex biochemical reactions that convert food into energy.

2.2 Factors Affecting Calories Burned

Various factors such as age, weight, and metabolic rate can affect how many calories you burn during any given activity.

3. How Burpees Burn Calories

3.1 Muscle Groups Engaged

Burpees are effective because they engage multiple muscle groups including your chest, legs, and core. This allows for a higher rate of calorie burn.

3.2 The Caloric Burn Rate of Burpees

So, how many calories do burpees burn? On average, performing burpees at a moderate pace can burn between 8-14 calories per minute.

4. Calculating Calories Burned During Burpees

4.1 Basic Calculations

The most straightforward way to calculate caloric burn is through a per-minute rate, adjusted for your weight and duration of exercise.

4.2 Use of Fitness Trackers and Apps

Fitness trackers and apps can also provide an estimate. However, remember they are just that—estimates.

5. Comparing Burpees with Other Exercises

5.1 Cardio Exercises

Compared to running or cycling, burpees can offer a more rapid calorie-burning potential in a shorter time frame.

5.2 Strength Training Exercises

When compared to other strength exercises like weightlifting, burpees offer the added benefit of aerobic conditioning.

6. Maximizing Caloric Burn with Burpees

6.1 The Right Technique

Proper technique is crucial. The more accurately you perform a burpee, the more calories you are likely to burn.

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6.2 Variations of Burpees

Adding some variations like the burpee push-up can increase the caloric burn rate even further.

7. Pros and Cons of Using Burpees for Caloric Burn

Burpees are often a topic of debate in the fitness world. While some absolutely swear by the efficiency and effectiveness of this full-body exercise, others approach it with caution. The question is, are burpees a good choice for burning calories? To answer that, let’s delve into the pros and cons.

7.1 Pros of Using Burpees for Caloric Burn

  • Time-Efficiency

One of the biggest advantages of burpees is that they are incredibly time-efficient. Because they engage multiple muscle groups and involve both strength training and cardio, you can achieve more in less time. This is particularly useful for people with tight schedules who want to squeeze in a quick but effective workout.

  • No Special Equipment Required

Another pro is the lack of equipment needed. You don’t need dumbbells, resistance bands, or any other fancy gym equipment to do burpees. All you need is a little bit of space and your own body weight. This makes burpees an extremely accessible exercise.

  • High Caloric Burn Rate

As we mentioned before, burpees engage multiple muscle groups and incorporate both aerobic and anaerobic exercise. This results in a higher rate of caloric burn compared to many other exercises. For someone looking to shed some pounds, this can be incredibly advantageous.

  • Versatility

Burpees can be easily integrated into various workout routines or performed as a standalone exercise. They can also be modified or intensified by adding elements like push-ups or jumps to suit individual fitness levels.

  • Improves Coordination and Balance

The complex movement of a burpee requires good coordination and balance. Over time, performing burpees can actually help improve these skills, which are beneficial in daily life and other physical activities.

7.2 Cons of Using Burpees for Caloric Burn

  • High Impact on Joints
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The dynamic nature of burpees can put a considerable amount of stress on your joints, particularly the knees and wrists. This could potentially lead to injury if you’re not careful or if you have pre-existing joint issues.

  • Risk of Poor Form

Because burpees are a complex movement, they require proper form to be effective and safe. Poor form can not only reduce the effectiveness of the exercise but can also increase the risk of injury.

  • Not Suitable for Everyone

While burpees can be modified, they may not be suitable for everyone, particularly those who are new to exercise, have certain medical conditions, or have significant mobility issues.

  • Mental Hurdle

Let’s face it, burpees are hard. For many people, the thought of doing burpees can be a significant mental hurdle to overcome. This can be demotivating and may make it harder to incorporate them into a regular exercise routine.

8. Case Studies

8.1 Examples of Caloric Burn Rates

To put it into perspective, a person weighing 155 lbs can burn approximately 10 calories per minute doing burpees, adding up to 300 calories in 30 minutes.

8.2 Tips for Incorporating Burpees Into Your Routine

The key is to start slow and gradually increase your pace. Also, always consult a healthcare provider or a certified fitness trainer before starting any new exercise regimen.


Here are answers to some frequently asked questions about Burpees Calories Burned

How many burpees burn 100 calories?

The number of burpees required to burn 100 calories can vary significantly depending on several factors like your weight, age, and overall fitness level. On average, doing burpees can burn between 8-14 calories per minute. So, roughly speaking, you might need to do around 7-12 minutes of continuous burpees to burn 100 calories. Always remember that these are approximate figures and individual results can vary.

Are burpees good for losing weight?

Yes, burpees are excellent for weight loss because they are a high-intensity, full-body exercise that burns a lot of calories in a short period. They also increase your metabolic rate, which means you continue to burn calories even after the exercise is done. However, weight loss is a complex process that involves diet, other forms of exercise, and lifestyle changes, in addition to doing burpees.

Will 100 burpees a day burn fat?

Performing 100 burpees a day could help you burn extra calories and potentially contribute to fat loss, given that you’re also maintaining a healthy diet and lifestyle. The exact amount of fat burned will vary based on individual factors like diet, metabolism, and overall activity level. It’s always best to consult a healthcare provider before beginning such an intense exercise regimen.

Is 20 burpees a day enough?

While 20 burpees a day may not seem like much, they can be a good starting point for beginners or for those looking to add a quick, high-intensity component to their existing workout routine. It might not be sufficient for significant weight loss or muscle gain on its own, but it’s definitely better than doing no exercise at all.

Is 100 burpees in 7 minutes good?

Completing 100 burpees in 7 minutes is an impressive feat that indicates a high level of fitness and stamina. However, it’s essential to perform each burpee with proper form to minimize the risk of injury. Always prioritize quality over quantity to make the most of your workout.


In summary, burpees are an excellent choice for those looking to burn calories in a time-efficient manner. Though they may be tough, the caloric payoff is well worth the sweat and tears.

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