Burpee Calories Burned Calculator
Analyze your energy expenditure during high-intensity burpee workouts. Input your details to get a comprehensive breakdown of your metabolic output.
How Many Calories Do Burpees Burn
Discover the explosive power of burpees – a full-body exercise that torches calories and transforms your fitness. This comprehensive guide breaks down the science behind one of the most challenging and effective bodyweight movements!
Burpee Intensity Levels
According to exercise physiology research, burpees offer dynamic intensity variations:
- Foundation Zone (Beginner): 6.0-7.0 METs – Controlled movements, focus on proper form
- Development Zone (Intermediate): 7.0-8.5 METs – Enhanced speed and power generation
- Peak Performance Zone (Advanced): 8.5-10.0 METs – Maximum explosive power and metabolic challenge
Scientific Benefits of Burpee Training ⚡
Clinical studies demonstrate these remarkable outcomes:
- Metabolic Acceleration: Boosts resting metabolic rate by up to 15% post-workout
- Full-Body Engagement: Activates over 85% of major muscle groups simultaneously
- Cardiovascular Conditioning: Improves heart health and aerobic capacity
- Functional Strength: Develops multi-dimensional athletic performance
Burpee Calories Burned: Comprehensive Breakdown
| Workout Duration | Beginner Level | Intermediate Level | Advanced Level |
|---|---|---|---|
| Quick Session (5 mins) | 50-75 calories | 75-100 calories | 100-125 calories |
| Standard Workout (10 mins) | 100-150 calories | 150-200 calories | 200-250 calories |
| Intense Training (15 mins) | 150-225 calories | 225-300 calories | 300-375 calories |
Calories Burned Per Intensity Level
| Intensity Level | Beginner (Low Intensity) |
Intermediate (Moderate Intensity) |
Advanced (High Intensity) |
|---|---|---|---|
| Slow Pace | 10-12 calories/min | 12-15 calories/min | 15-18 calories/min |
| Moderate Pace | 12-15 calories/min | 15-18 calories/min | 18-22 calories/min |
| High Intensity | 15-18 calories/min | 18-22 calories/min | 22-25 calories/min |
*Calorie values based on an average 70kg individual. Individual results may vary.
*Personalize your fitness journey with our interactive energy expenditure calculator!
Burpee Calorie Burn Calculation
Energy Output = (MET × Body Mass(kg) × 3.5) ÷ 200
- MET Value: Reflects workout intensity (6.0-10.0)
- Body Mass Factor: Influences energy expenditure
- Metabolic Constant: Standard resting oxygen consumption
- Time Conversion: Translates effort into practical calorie measurement
What Influences Burpee Workout Calories
🎯 Personal Factors
- Current body weight
- Fitness conditioning
- Age and metabolism
- Muscle composition
💫 Workout Variables
- Exercise duration
- Movement speed
- Rest intervals
- Complexity of variations
⚡ Performance Elements
- Cardiovascular endurance
- Muscular power
- Recovery efficiency
- Mental resilience
Smart Burpee Workout Strategies
Perfect Your Technique
Research indicates that proper form maximizes muscle engagement and minimizes injury risk.
Progressive Challenge
Start with 3-5 burpees per set and gradually increase repetitions and complexity as your fitness improves.
Workout Variation
Scientific studies suggest incorporating different burpee variations to prevent plateaus and maintain metabolic engagement.
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References
- Polevoy G, Cazan F, Padulo J, Ardigò LP. The Influence of Burpee on Endurance and Short-Term Memory of Adolescents. Int J Environ Res Public Health. 2022 Sep 18;19(18):11778. doi: 10.3390/ijerph191811778. PMID: 36142051; PMCID: PMC9517252.
- Mayr-Ojeda, Erika & de Souza Castro, Flávio & Reich, Micaela & Astorino, Todd & Benítez Flores, Stefano. (2022). Burpee Interval Training Is Associated With a More Favorable Affective Valence and Psychological Response Than Traditional High Intensity Exercise. Perceptual and Motor Skills. 10.1177/00315125221083180.
- 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
- Kin Isler, Ayse & Koşar, Nazan. (2006). Effect of Step Aerobics Training on Anaerobic Performance of Men and Women. Journal of strength and conditioning research / National Strength & Conditioning Association. 20. 366-71. 10.1519/R-16144.1.
- 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.
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 Life Regime,” 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.