Calories Burned Burpees
Calculate how many calories you burn during burpees. Personalized results based on your weight and exercise duration using a scientifically validated MET value of 8.
Burpees Calorie Calculator
Burpees for 30 minutes
290 kcal
MET 8 · 73 kg · 581 kcal/hour
Calories Burned by Duration (Burpees)
How many calories you burn during burpees at different durations, based on your current weight of 160 lbs.
Calories Burned Burpees by Body Weight
The table below shows estimated calories burned during burpees for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 218 kcal | 435 kcal |
| 140 lbs (64 kg) | 254 kcal | 508 kcal |
| 160 lbs (73 kg) | 290 kcal | 581 kcal |
| 180 lbs (82 kg) | 327 kcal | 653 kcal |
| 200 lbs (91 kg) | 363 kcal | 726 kcal |
| 220 lbs (100 kg) | 399 kcal | 798 kcal |
| 250 lbs (113 kg) | 454 kcal | 907 kcal |
What 290 Calories Looks Like in Food
After 30 minutes of burpees, you would have burned the equivalent of:
3.7x Egg
78 cal each
3.1x Apple
95 cal each
2.8x Banana
105 cal each
2.3x Glass of Wine
125 cal each
2.1x Can of Soda
140 cal each
1.4x Bowl of Rice
206 cal each
About Burpees and Calorie Burn
Burpees are a full-body calisthenic exercise that combines a squat, plank, push-up, and jump into one fluid movement. Widely considered one of the most effective bodyweight exercises for burning calories, burpees elevate heart rate rapidly while engaging nearly every major muscle group. They build both cardiovascular endurance and muscular strength simultaneously. Military and athletic training programs frequently use burpees as a benchmark for overall fitness.
Understanding the MET Value
Burpees has a MET (Metabolic Equivalent of Task) value of 8. This means burpees burns 8 times more energy than sitting at rest. The formula used is: Calories = MET x Weight (kg) x Duration (hours). For example, a 70 kg person doing burpees for 1 hour would burn approximately 560 calories. MET values are sourced from the Compendium of Physical Activities, the gold standard reference for exercise energy expenditure research.
Tips to Maximize Your Burpees Calorie Burn
- Maintain a tight core throughout the movement to protect your lower back
- Land softly with bent knees when jumping to reduce joint impact
- Scale down by stepping back instead of jumping back if you are a beginner
- Keep a steady pace rather than going all-out and burning out quickly
- Aim for sets of 10-15 with 30-second rest intervals for maximum calorie burn
Muscles Worked During Burpees
Category
Strength
Intensity
Very High
MET Value
8
Equipment
None
How We Calculate Calories Burned During Burpees
Our burpees calorie calculator uses the MET (Metabolic Equivalent of Task) formula, the same method used by exercise physiologists and health researchers worldwide. The formula is straightforward:
Calories = MET x Body Weight (kg) x Duration (hours)
For burpees with a MET value of 8, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do burpees for 30 minutes (0.5 hours), you would burn approximately 290 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The MET value of 8 for burpees represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Burpees vs. Other Activities
See how burpees compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Weightlifting
MET 6 · Moderate to High · Strength
~218 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~435 cal / 30 min (160 lbs)
Circuit Training
MET 8 · High · Strength
~290 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~127 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~181 cal / 30 min (160 lbs)
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Frequently Asked Questions
How many calories does burpees burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 290 calories during 30 minutes of burpees. This is based on a MET value of 8. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of burpees?
The MET (Metabolic Equivalent of Task) value for burpees is 8. This means burpees burns 8 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is burpees good for weight loss?
Yes, burpees is an effective exercise for weight loss. With a MET value of 8, it burns a significant number of calories per session. A 160-lb person burns about 581 calories per hour. Combined with a balanced diet, regular burpees can help create the calorie deficit needed for weight loss.
How does body weight affect calories burned during burpees?
Body weight significantly impacts calorie burn during burpees. A 120-lb person burns about 218 calories in 30 minutes, while a 250-lb person burns approximately 454 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does burpees work?
Burpees primarily works the Quadriceps, Chest, Shoulders, Core, Glutes, and Triceps. The high intensity of this exercise also provides significant cardiovascular conditioning.