Burpees Calories Burned: 1, 10, 20 & 100 Reps
How many calories do 1, 10, 20, or 100 burpees burn? Estimate burpee calories by body weight, pace, HIIT intensity, active minutes, and MET value.
Burpees Calorie Calculator
Step-back burpees / beginner pace for 30 minutes
171 kcal
MET 4.5 · 73 kg · 343 kcal/hour
How many calories do 1, 10, 20, and 100 burpees burn?
Using your current weight of 160 lbs and step-back burpees / beginner pace at MET 4.5, these estimates convert burpee reps into active minutes. A very fast 100-burpee set burns less total energy than a longer set because total active time is shorter.
1 burpee
1 kcal
0.1 active minutes at 10 reps/min using step-back burpees / beginner pace (MET 4.5)
10 burpees
6 kcal
1.0 active minutes at 10 reps/min using step-back burpees / beginner pace (MET 4.5)
20 burpees
11 kcal
2.0 active minutes at 10 reps/min using step-back burpees / beginner pace (MET 4.5)
50 burpees
29 kcal
5.0 active minutes at 10 reps/min using step-back burpees / beginner pace (MET 4.5)
100 burpees
57 kcal
10.0 active minutes at 10 reps/min using step-back burpees / beginner pace (MET 4.5)
100 burpees fast
38 kcal
6.7 active minutes at 15 reps/min using step-back burpees / beginner pace (MET 4.5)
These are planning estimates from the MET equation. Count only active work time when long rests separate sets or rounds.
Calories Burned by 1, 10, 20, 50, and 100 Burpees
Burpee calorie burn depends on body weight, selected intensity, total reps, and pace. One burpee is only a few seconds of active work, so the number looks small; a 100-burpee set at 10 reps per minute is a 10-minute workout, while the same 100 burpees at 15 reps per minute is shorter but harder per minute.
| Workout | Pace | Estimated Time | Calories | Use Case |
|---|---|---|---|---|
| 1 burpee | 10 reps/min | 0.1 min | 1 kcal | single rep estimate |
| 10 burpees | 10 reps/min | 1.0 min | 6 kcal | one-minute mini-set |
| 20 burpees | 10 reps/min | 2.0 min | 11 kcal | short conditioning set |
| 25 burpees | 8 reps/min | 3.1 min | 18 kcal | beginner set |
| 50 burpees | 10 reps/min | 5.0 min | 29 kcal | short conditioning block |
| 100 burpees | 10 reps/min | 10.0 min | 57 kcal | common challenge pace |
| 100 burpees fast | 15 reps/min | 6.7 min | 38 kcal | hard continuous pace |
| 150 burpees | 12 reps/min | 12.5 min | 71 kcal | long HIIT-style session |
Current estimate uses step-back burpees / beginner pace at MET 4.5 and your selected weight of 160 lbs.
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. Metric benchmark: a 95 kg person burns about 224 kcal in 30 minutes or 449 kcal in 60 minutes at the selected MET value of 4.5.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 129 kcal | 257 kcal |
| 140 lbs (64 kg) | 150 kcal | 300 kcal |
| 160 lbs (73 kg) | 171 kcal | 343 kcal |
| 180 lbs (82 kg) | 193 kcal | 386 kcal |
| 200 lbs (91 kg) | 214 kcal | 429 kcal |
| 210 lbs (95 kg) | 225 kcal | 450 kcal |
| 220 lbs (100 kg) | 236 kcal | 472 kcal |
| 250 lbs (113 kg) | 268 kcal | 536 kcal |
What 171 Calories Looks Like in Food
After 30 minutes of burpees, you would have burned the equivalent of:
2.2x Egg
78 cal each
1.8x Apple
95 cal each
1.6x Banana
105 cal each
1.4x Glass of Wine
125 cal each
1.2x Can of Soda
140 cal each
0.8x 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 position, and jump into one fluid movement. Widely considered one of the most calorie-dense bodyweight exercises, burpees elevate heart rate rapidly while engaging nearly every major muscle group. The calorie burn changes sharply with pace and variation: step-back burpees, standard vigorous burpees, and max-effort jump burpees are not the same workload.
Understanding the MET Value
Step-back burpees / beginner pace has a MET (Metabolic Equivalent of Task) value of 4.5. This means step-back burpees / beginner pace burns 4.5 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing step-back burpees / beginner pace for 1 hour would burn approximately 331 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Burpees MET Values by Sub-Activity (Compendium of Physical Activities)
The 2024 Compendium of Physical Activities (Ainsworth et al., updated from 2011) breaks burpees into specific sub-activities, each with its own MET value reflecting the metabolic cost of that movement pattern. Use the table below to match your training to a closer estimate.
| Sub-activity | MET | Compendium Code | Calories / 30 min (160 lbs) | Notes |
|---|---|---|---|---|
| Step-back burpees / beginner pace | 4.5 | 02056 | 171 | Scaled calisthenics with stepping instead of jumping; useful for beginners or lower-impact sessions. |
| Standard burpees, vigorous calisthenics | 7.5 | 02057 | 286 | 2024 Compendium category for vigorous calisthenics includes burpees, push-ups, sit-ups, pull-ups, jumping jacks, and battling ropes. |
| Fast continuous burpees | 10 | — | 381 | Practical estimate for hard continuous sets with minimal rest, roughly 10-15 burpees per minute. |
| Burpee intervals / jump burpees | 12 | — | 457 | Short max-effort intervals, jump burpees, or workout sets where heart rate stays near HIIT intensity. |
Citation: 2024 Adult Compendium of Physical Activities, Conditioning Exercise category: code 02057 lists vigorous calisthenics including burpees; code 02056 covers lighter/moderate calisthenics and up-down floor movement.
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 standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use step-back burpees / beginner pace at MET 4.5. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For step-back burpees / beginner pace with a MET value of 4.5, 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 172 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 selected MET value of 4.5 for step-back burpees / beginner pace 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
~229 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~457 cal / 30 min (160 lbs)
Circuit Training
MET 7.5 · High · Strength
~286 cal / 30 min (160 lbs)
Walking
MET 3.5 · Low · Cardio
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate burpees calorie burn: The MET (Metabolic Equivalent of Task) value of 8 for burpees comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for burpees: 8 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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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 171 calories during 30 minutes of burpees. This is based on a MET value of 4.5 for step-back burpees / beginner pace. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of burpees?
The default MET (Metabolic Equivalent of Task) value for burpees is 8, while the selected training style uses MET 4.5. This means step-back burpees / beginner pace burns 4.5 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?
Burpees has a selected MET value of 4.5, which means it burns a moderate amount of calories. A 160-lb person burns about 343 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular burpees combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during burpees?
Body weight significantly impacts calorie burn during burpees. At the selected MET value of 4.5, a 120-lb person burns about 129 calories in 30 minutes, while a 250-lb person burns approximately 268 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.
How many calories do 100 burpees burn?
At the selected intensity (step-back burpees / beginner pace, MET 4.5), a 160-lb person burns about 57 calories for 100 burpees at 10 burpees per minute. Faster sets take less time and may burn fewer total calories even though the per-minute effort feels harder; slower sets take longer and can burn more total calories.
Do burpees burn more calories than running?
Burpees can burn more calories per minute than easy running when performed at high intensity, but most people cannot sustain burpees as long as running. For weight loss, total weekly active minutes and consistency matter more than a single all-out burpee set.