Burpee Calorie Calculator

Burpees: Your weight:

This burpee calorie calculator helps you calculate how many calories you have burnt by doing the burpees.

Enter the number of burpees and your weight in kg to determine how many calories you have burnt.

The burpee is a full-body strength training exercise that involves squatting and standing between repetitions. The movement is anaerobic, but when repeated over time, it can be aerobic.

You might want to calculate the calories burnt by climbing or through an elliptical.

Burpees are a high-intensity, full-body exercise that combines strength training and cardiovascular activity. This dynamic movement engages multiple muscle groups simultaneously, making it an excellent choice for those seeking an efficient and challenging workout. Let’s break down the steps of a standard burpee:

Start in a standing position with your feet shoulder-width apart.
Lower your body into a squat position, placing your hands on the floor in front of you.
Kick your feet back, landing in a plank position.
Perform a push-up (optional, but recommended for added upper body work).
Jump your feet back towards your hands, returning to the squat position.
Explosively jump up with your arms raised above your head.
Land softly and immediately begin the next repetition.

Burpees work multiple muscle groups, including your legs, core, chest, and shoulders. This comprehensive engagement is why burpees are so effective at burning calories and improving overall fitness.

How Many Calories Do You Burn Doing Burpees?

The number of calories burned while doing burpees can vary based on several factors, including your body weight, intensity of the workout, and the total number of burpees performed. On average, a person can burn approximately 0.5 calories per burpee, depending on their weight.

To give you a clearer picture, let’s look at some estimates:

A person weighing 150 lbs (68 kg) might burn around 10 calories for every 20 burpees performed.
Someone weighing 200 lbs (91 kg) could burn approximately 13-14 calories for the same number of burpees.

It’s important to note that these are rough estimates, and the actual calorie burn can vary. Factors such as individual metabolism, fitness level, and the intensity at which you perform the burpees can all affect the number of calories burned.

Introducing Our Burpee Calorie Calculator

To help you accurately determine your calorie burn from burpees, we’ve developed a user-friendly burpee calorie calculator. This online calculator takes into account your body weight and the number of burpees performed to provide a personalized estimate of your calorie expenditure.

How Our Calculator Works

Our burpee calorie calculator uses a formula based on the Metabolic Equivalent of Task (MET) value for burpees and your body weight. Here’s a step-by-step breakdown of how the calculator works:

Input your weight in kilograms or pounds.
Enter the number of burpees you’ve performed.
The calculator applies a bodyweight factor (BWF) to account for differences in individual weight.
It then multiplies the number of burpees by 0.5 (the estimated calories burned per burpee) and the BWF.
The result is an estimate of the total calories burned during your burpee workout.

To use our burpee calorie calculator, simply input your weight and the number of burpees performed, then click the “Calculate” button. The tool will instantly provide you with an estimate of the calories you’ve burned.

Benefits of Using a Burpee Calorie Calculator

Incorporating our burpee calorie calculator into your fitness routine offers several advantages:

Accurate tracking: Get a more precise estimate of your calorie burn compared to generic calculations.
Motivation: Seeing the number of calories burned can inspire you to push harder and achieve your fitness goals.
Progress monitoring: Track your calorie burn over time as you increase your burpee count or intensity.
Customized workouts: Use the calculator to design workouts that align with your specific calorie-burning objectives.

Burpee Variations to Spice Up Your Workout

While the standard burpee is highly effective, there are numerous variations that can add diversity to your workout and target different muscle groups. Here are some popular burpee variations to consider:

1. Jump Burpee

The jump burpee adds an extra cardiovascular element to the exercise:

Perform a standard burpee.
When jumping up, bring your knees towards your chest in mid-air.
Land softly and immediately begin the next repetition.

This variation increases the intensity and can help you burn even more calories per burpee.

2. Push-up Burpee

The push-up burpee emphasizes upper body strength:

Follow the steps of a standard burpee.
When in the plank position, perform a full push-up before jumping your feet back towards your hands.

This variation adds extra work for your chest, shoulders, and triceps, potentially increasing the calorie burn.

3. Box Jump Burpee

The box jump burpee incorporates plyometric training:

Perform a standard burpee.
Instead of jumping straight up, jump onto a sturdy box or platform.
Step or jump back down and immediately begin the next repetition.

This variation enhances explosive power and can further elevate your heart rate.

Factors Affecting Calorie Burn During Burpees

Several factors can influence the number of calories you burn while performing burpees:

Body weight: Generally, individuals with higher body weight burn more calories during exercise due to the increased effort required to move their body mass.
Intensity: Performing burpees at a higher intensity (faster pace or with more explosive movements) can increase calorie burn.
Fitness level: As your fitness improves, you may need to perform more burpees or increase the intensity to achieve the same calorie burn.
Burpee variations: Different burpee variations can affect calorie burn. For example, adding a push-up or jump may increase the calories burned per repetition.
Duration: The longer you perform burpees, the more calories you’ll burn overall.
Rest intervals: Shorter rest periods between sets can help maintain an elevated heart rate and increase overall calorie burn.

Incorporating Burpees into Your Fitness Routine

Now that you understand the calorie-burning potential of burpees and how to calculate your expenditure, let’s explore ways to incorporate this exercise into your fitness routine effectively:

1. HIIT Workouts

High-Intensity Interval Training (HIIT) is an excellent framework for incorporating burpees. Try this simple HIIT routine:

Perform 15 burpees as quickly as possible.
Rest for 30 seconds.
Repeat for 4-6 rounds.

Use our burpee calorie calculator to track your total calorie burn for this workout.

2. Burpee Challenge

Set a goal to perform a certain number of burpees within a specific timeframe. For example, aim to complete 100 burpees as quickly as possible. Track your time and use the calculator to determine your calorie burn. Try to improve your time and increase the total number of burpees over time.

3. Burpee Pyramid

Create a pyramid workout structure with burpees:

Perform 1 burpee, then rest for 10 seconds.
Perform 2 burpees, then rest for 10 seconds.
Continue increasing by 1 burpee until you reach your maximum (e.g., 10 burpees).
Then work your way back down the pyramid.

This approach allows you to accumulate a high number of burpees while managing fatigue.

Comparing Burpees to Other Exercises

To put the calorie-burning efficiency of burpees into perspective, let’s compare them to some other popular exercises:

Running: A 150 lb person burns approximately 100 calories per mile when running at a moderate pace. In comparison, the same person might burn around 10 calories with 20 burpees, which can be completed in much less time.
Jump rope: Jumping rope burns about 10-16 calories per minute for a 150 lb person. While this is comparable to burpees, jumping rope primarily targets the lower body, whereas burpees provide a more comprehensive full-body workout.
Push-ups: A 150 lb person burns about 7 calories per minute doing push-ups. Burpees incorporate a push-up movement along with other elements, making them more calorie-intensive.
Squats: Standard bodyweight squats burn approximately 8 calories per minute for a 150 lb person. Burpees include a squat component but add upper body and cardiovascular elements, resulting in higher calorie burn.
Mountain climbers: This exercise burns about 10-15 calories per minute for a 150 lb person. While effective, burpees offer a more diverse range of movements and typically burn more calories in the same timeframe.

Tips for Maximizing Calorie Burn with Burpees

To get the most out of your burpee workouts and increase calorie burn, consider these tips:

Maintain proper form: Focus on performing each burpee with correct technique to engage all the intended muscle groups and prevent injury.
Increase intensity: Perform burpees at a faster pace or add explosive movements to elevate your heart rate and boost calorie burn.
Minimize rest: Keep rest periods short between sets to maintain an elevated heart rate and maximize calorie expenditure.
Incorporate variations: Mix different burpee variations to target various muscle groups and keep your body challenged.
Combine with other exercises: Create circuit workouts that include burpees along with other high-intensity exercises for a well-rounded routine.
Progressive overload: Gradually increase the number of burpees or the duration of your workouts to continually challenge your body and improve fitness.
Stay consistent: Regular burpee workouts will yield better results in terms of calorie burn and overall fitness improvements.

References

Scott, C., Beliveau, C., Desmond, K., & Rollins, E. (2016). Total energy costs of 3 all-out Tabata routines: calisthenic, plyometric and resistance exercises. European Journal of Human Movement, 37, 49-55.
Machado, A. F., Reis, V. M., Rica, R. L., Baker, J. S., Figueira Junior, A. J., & Bocalini, D. S. (2020). Energy expenditure and intensity of HIIT bodywork® session. Motriz: Revista de Educação Física, 26.