Calculate how many calories you burn doing burpees. This full-body exercise is one of the most effective calorie-burning movements for conditioning and fat loss.
Last updated: March 2026
Medical disclaimer: This calculator provides an estimate only and is for informational and educational purposes only. It is not a medical device and is not a substitute for professional medical advice, diagnosis, or treatment.
This calculator assumes fixed burpee rates (10 per minute for moderate intensity, 15 for vigorous) which may not match your actual performance. The MET values (8.0 and 10.0) are estimates based on vigorous calisthenics. Actual calorie burn varies significantly based on fitness level, weight, body composition, exercise form, rest intervals, environmental conditions, and true intensity. Use results as a rough estimate only. Consult a qualified healthcare professional (physician, registered dietitian, or certified fitness professional) before making medical, training, or nutrition decisions.
Burpees are a full-body calisthenics exercise that combines a squat, plank, push-up, and jump into one fluid movement. They're named after physiologist Royal H. Burpee, who developed the exercise in the 1930s as a simple fitness test.
This compound movement engages multiple muscle groups simultaneously — legs, core, chest, shoulders, and arms — making it one of the most efficient exercises for burning calories and improving cardiovascular fitness. Burpees require no equipment and can be performed anywhere.
The high calorie burn comes from the exercise's intensity and the fact that it works both aerobic and anaerobic energy systems. A single burpee burns approximately 0.5 to 1.5 calories depending on your weight and intensity, making them a popular choice for HIIT workouts and conditioning programs.
We use the MET (Metabolic Equivalent of Task) system to estimate calorie burn:
Formula:
MET Values for Burpees:
Calculate calories for 50 burpees at moderate intensity (75 kg person):
Beginners might start with 3 sets of 10 burpees. Intermediate: 3-5 sets of 15-20. Advanced: 100+ burpees in a workout. Listen to your body and gradually increase volume.
Yes! Burpees burn significant calories and boost metabolism for hours after your workout (EPOC effect). Combined with proper nutrition, they're excellent for fat loss and improving body composition.
While possible, it's better to do burpees 3-4 times per week to allow for recovery. They're highly demanding on your joints and nervous system. Alternate with other exercises for best results.
Burpees are a full-body exercise working legs (quads, hamstrings, glutes), core (abs, obliques), chest, shoulders, triceps, and even back muscles. They engage nearly every major muscle group.
At moderate pace (10/min): 10 minutes. At vigorous pace (15/min): 6-7 minutes. Elite athletes might complete 100 in under 5 minutes, but most people need breaks, extending total time to 10-15 minutes.
Both! Burpees combine cardiovascular conditioning with strength training. They elevate heart rate (cardio) while building muscular endurance (strength). This makes them extremely efficient.
Burpees combine multiple movements requiring full-body coordination, strength, and cardiovascular endurance. The transition between positions taxes both aerobic and anaerobic energy systems simultaneously.
Absolutely! Beginners can: skip the push-up, step instead of jump, remove the jump at the end, or do them on an incline. Gradually progress to full burpees as strength and endurance improve.
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