Burpees are a full-body, high-intensity exercise combining movements like a squat, a plank, a push-up, and a jump. This multi-joint action engages multiple muscle groups simultaneously and elevates the heart rate rapidly. Because burpees demand energy from the body, they are effective for burning calories, but the exact number varies significantly. Calorie expenditure is a dynamic estimate based on individual physiology and performance intensity.
The Core Calorie Burn Estimate
For an average adult, continuous burpees typically burn between 10 and 15 calories per minute. This rate makes burpees one of the most efficient bodyweight exercises for energy expenditure. For example, a person weighing around 155 pounds can expect to expend approximately 10 calories per minute when performing burpees at a moderate pace.
Depending on speed and form, each individual burpee contributes about 0.5 calories to the total burn. If intensity is increased—by performing explosive jumps and minimizing rest—calorie expenditure can rise to 15 or even 20 calories per minute for highly conditioned individuals. A 175-pound person performing burpees continuously for an hour at a vigorous intensity could burn an estimated 666 calories. These figures represent a general guideline, and personal results fluctuate based on physiological and performance variables.
Factors Influencing Individual Expenditure
Body weight is a primary variable determining the total number of calories burned during physical activity. Moving a heavier body requires more mechanical work and energy expenditure. Consequently, heavier individuals naturally burn more calories per minute than lighter individuals performing the same exercise. For example, a 200-pound person burns more calories than a 120-pound person because their body uses more energy to move a greater mass.
The intensity and pace of the exercise are also modifiers of the burn rate. Explosive movements and a high repetition rate with minimal rest increase the caloric demand compared to a slower pace. An individual’s current fitness level also plays a role. Less-conditioned people often use proportionally more energy and oxygen initially to complete the same work compared to efficient athletes. This higher initial energy cost can result in a greater calorie burn for a beginner, though they may not sustain the effort for a long duration.
Metabolic Equivalents and Calculation
The scientific standard for quantifying the energy cost of activities like burpees is the Metabolic Equivalent of Task (MET value). One MET represents the amount of oxygen your body consumes while resting. Activities with higher MET values demand greater oxygen uptake and burn more calories.
Burpees are assigned a high MET value, often ranging from 7.5 for moderate effort to 9.0 for vigorous execution. Performing burpees at a vigorous pace requires nine times the energy expenditure compared to sitting still. The estimated calorie burn is calculated using a formula that incorporates the MET value, the individual’s body weight, and the duration of the activity.
The general formula is: Calories Burned = METs x Weight in kilograms x Time in hours x 1.05. While the math remains conceptual for most people, this MET-based calculation is the mechanism used by fitness calculators and wearable devices to provide personalized estimates. This method also accounts for the excess post-exercise oxygen consumption (EPOC), often called the “afterburn effect.” This is a benefit common to high-intensity movements like burpees, where the body continues to burn calories at an elevated rate after the exercise is complete.
Tips for Maximizing Calorie Burn
To maximize the caloric return from burpees, focus on increasing intensity and maintaining proper form. Incorporating burpees into a High-Intensity Interval Training (HIIT) protocol is effective. The alternating bursts of maximal effort and short recovery periods push the body to its metabolic limit. This training style encourages a greater total calorie burn both during and after the session due to the EPOC effect.
Maintaining an explosive and fast transition between each phase of the burpee is paramount for a higher burn rate. Instead of stepping through the motions, jump the feet back and forth quickly, ensuring the final jump is a full, powerful extension with arms reaching overhead. Adding a full push-up, rather than omitting it, increases muscle engagement and forces the body to expend more energy. These technique adjustments directly raise the MET value of the exercise, optimizing caloric expenditure.