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Burpee Calorie Calculator

Created by Aleksandra Zając, MD
Reviewed by Anna Szczepanek, PhD and Steven Wooding
Last updated: Jan 18, 2024


If you're missing a motivation to do more burpees, this burpee calorie calculator is your buddy! Count the burpee calorie burn from your workout, get to know the burpee exercise benefits, and check out the next section on technique to answer the How do you do a burpee exercise? question. All this in one page!

If you want to estimate the calorie burn in other activities, hop into our calorie burn calculator.

Burpee exercise – benefits and technique

A burpee – some love it, some hate it. Both those groups admit that the burpee is a demanding exercise. So why the effort?

Burpees work your entire body. A burpee is basically a squat, a plank, a push-up, and a leap (or jump squat) in one. In one move, it works your legs, your butt, your abs, and your arms. Being versatile, it also burns lots of calories and boosts your endurance and cardio fitness. All in one!

An image showing the subsequent phases of a burpee.
A burpee – move by move.

How do you do a burpee exercise:

  1. Stand straight, with your legs about shoulder-width apart.
  2. Lower yourself to a squat, and place your hands on the floor.
  3. Kick your feet back vigorously to a plank. Your body should keep a straight line - do not stick your butt in the air or lower your hips to the floor.
  4. Do a push-up!
  5. Jump the feet back to the starting position.
  6. Jump explosively in the air.
  7. Repeat as many times as you want. 😉
  8. After you're done with the workout, check how much energy you expended with our burpee calorie calculator.
  9. Remember that even if you're tempted with burpee exercise benefits, doing burpees every day is not necessarily a good thing. It's essential to make other moves so that you can develop your fitness evenly and not neglect any fitness components.

Using the burpee calorie calculator

To use our burpee calorie calculator, you need to provide only two parameters: the number of burpees performed and your actual weight. Input both numbers into the calculator. While typing in the weight, remember that you can play with the units as much as you need.

The calculator will give you a result as a range of the burpee calories burned, together with a mean value. Being on the lower or the higher side of the range depends primarily on:

  • The pace of the exercise (doing it as fast as you can versus taking it slowly); and
  • The effort you put into the move (e.g., classic push-up versus knee push-up).

Beginner burpees, half burpees, squat thrusts

Suppose you're only starting your fitness journey and not feeling up to a regular burpee. In that case, you can try a half burpee/beginner burpee/squat thrust. Those are the names of the exercises that cut out the push-up, and sometimes a jump, from a burpee. That makes you feel almost all the burpee exercise benefits without doing the full burpee – and slowly builds your strength to perform the full version one day.

A graphic showing singular moves in an exercise called squat thrust.
A squat thrust – move by move. The jump at the end is optional.

FAQ

How many calories do I burn doing a burpee?

Doing one burpee will burn from 0.14 (if you're a tiny ~85 lbs person) up to 1 calorie if you weigh ~600 lbs.

How many calories do I burn from ten burpees with a weight of 172 lbs?

  1. To count the number of calories burned, use the formula C = (W / 150) × 0.5 × N, where C – calories burned, N – number of burpees performed, and W – your weight in pounds (lbs).
  2. Plug in the data: C = (172/150) × 0.5 × 10 = 1.147 × 5 = 5.735
  3. The answer is 5.735 calories.

How to calculate calories burned doing burpees?

To count the calories burned during burpees, you need to:

  1. Determine your weight in lbs (pounds) and the number of burpees performed.
  2. Count the bodyweight factor as BWF = weight [lb]/150.
  3. The number of calories burned is Calories burned = BWF × 0.5 × N, where N is the number of burpees performed. The factor 0.5 reflects the fact that one burpee burns, on average, half a calorie.

Is doing burpees every day necessary to see the results?

No, you don't have to do burpees every day to achieve your goal and see the results. A burpee is a great exercise; however, it's good to diversify your workouts to build strength and endurance evenly.

Aleksandra Zając, MD
Burpees
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