How Many Burpees to Burn Off a Donut? (9 Types of Donut)

It turns out that, “How Many Burpees to Burn Off a Donut?” is an extremely popular search on Google.

I’m forever checking out the weird and wonderful things that we tend to search for via the Big G, and this one definitely caught my eye.

I note that it is the US spelling, i.e. donut, and not the plain old “doughnut”, as we refer to it in the UK.

However, I’m still intrigued.

I’m not exactly a great one for eating donuts.

In fact, I would hazard a guess it’s been at least 2-3 years since I last indulged.

Nevertheless, after the research and writing I’m about to do, I can definitely see a nice cup of coffee and donut in my very immediate future.

How Many Burpees to Burn Off a Donut?

The old-fashioned donut from Dunkin’ Donuts contains 310 calories. The average male weight is 77.3kg (170lbs), and he will need to do 230 burpees to burn off this donut. The average female weight is 68.5kg (150.7lbs), and she will need to do 261 burpees.

The Donut-Eating Stats

Dunkin' Donuts

Okay, I had to do some research to make this as information-packed as possible.

So, I checked out the World Data Info for the average weight for men and women.

This is broken down into 23 different areas around the world, so I just took the average of these.

I then checked out Dunkin’ Donuts online to see what some of their most popular donuts were.

Give me a couple of hours, and I’ll be checking them out in person.

I have previously spoken of the research that Dr. Jeff Godin did in 2014.

He basically wanted to know how many calories were burned by body weight for burpees.

I have written about this in more detail in my article, How Many Calories Does 100 Burpees Burn?

The “Average Person” Results

The average male weight in the world is 77.3kg or 170lbs.

Whereas, the average female weight in the world is 68.5kg or 150.7lbs.

Dr. Godin’s calculations were based on weight in pounds for people weighing between 120-210lbs, in 10-pound increments.

Therefore, (for ease) I have based all the following calculations on a man weighing 170lbs and a woman weighing 150lbs.

Although, there are many more factors to take into consideration, I wanted to keep this as easy as possible.

So, our man will be burning 1.35 calories for every burpee he performs.

Our woman will be burning 1.19 calories for every burpee she performs.

I have used Dunkin’ Donuts “Old-Fashioned” donut for my initial calculation above.

I guess this is what we would refer to as a sugar doughnut in the UK.

For 30 seconds of pure pleasure you’ll be stacking up 310 calories.

Therefore, our man will need to do 230 burpees to burn off the old-fashioned donut.

And unfortunately, our women will need to wrack up 261 burpees.

I bet that donut doesn’t seem so alluring now, does it?

You may want check out Matt Stonie eating 10,000+ calories of Dunkin’ Donuts just below.

12,880 calories to be exact (that will be 9,541 burpees for Matt if anyone’s interested).

Definitely NOT Mr. Average.

Dunkin’ Donuts 10,000(+) Calorie Challenge

How Many Burpees to Burn Off a Jelly Donut?

Next on the list we have the good old jelly donut.

Or as we would refer to it in the UK, the jam doughnut.

It surprised me to discover that the jelly donut only contains 270 calories, so less than the old-fashioned donut.

I’ve never actually had a jelly donut from Dunkin’ Donuts, so I’m not entirely sure what to expect.

I tend to favour some of the donuts further down in this list.

However, here in the UK, the “jelly donut” would typically be smothered in sugar too.

Anyway, back to the burpees.

Our average man would need to do 200 burpees to burn off the jelly donut.

And our average women would need to perform 227 burpees.


How Many Burpees to Burn Off a Cookie Dough Donut?

The cookie dough donut happens to be stuffed with cookie-dough buttercream and covered in chocolate chips.

Cookie Dough Donut

So, it should come as no surprise that this is the most calorific donut on the list.

It comes in at a whopping 380 calories.

Oh dear.

This is going to take a huge effort and some serious fat-burning exercise.

I’m afraid Mr. Average is going to have to do 281 burpees.

And poor Mrs. Average is going to have to crank out a total of 319 burpees.

300 Burpees in a Row

How Many Burpees to Burn Off a Boston Kreme Donut?

The Boston Kreme donut is coated in chocolate and has a custard cream filling.

And yet, it comes in at a fairly respectable 300 calories.

Our male participant is going to need to do 222 burpees to burn off this donut.

Whereas, our female contender will have to perform 252 burpees.

How Many Burpees to Burn Off a Chocolate Glazed Donut?

Chocolate Glazed Donut

One of the most popular offerings at Dunkin’ Donuts happens to be the chocolate glazed donut.

The donut is more reminiscent of a hot cocoa mix, as opposed to a chocolate smothering.

The chocolate glazed donut however will set you back 360 calories.

Our man and our woman are going to need to do 267 and 303 burpees respectively to burn off a chocolate glazed donut.

Burpees are hard enough as it is, so hitting the 300 mark is going to take some doing.

RELATED====>Why Are Burpees So Hard?

How Many Burpees to Burn Off a Chocolate Frosted With Sprinkles Donut?

Now we’re talking.

A chocolate frosted donut with sprinkles has 290 calories.

Not as bad as I imagined.

Plus, I do love frosting and sprinkles.

Mr. Average will need to pump out 215 burpees.

And Mrs. Average, well she’s not having a lot of luck in the burpees stakes, so she’ll need to do 244.

Trying ALL of the Most Popular Dunkin’ Donuts

How Many Burpees to Burn Off a Strawberry Frosted With Sprinkles Donut?

I’ll admit that I’m very partial to any type of dessert with strawberries or strawberry flavouring.

So, I was pleased to hear that a strawberry frosted donut with sprinkles was a lowly 270 calories.

Therefore, exactly the same number of calories as the jelly donut.

That means that Mr. and Mrs. will need to do 200 and 227 burpees respectively to burn off this donut.

How Many Burpees to Burn Off a Custard Donut?

Custard Donut

I’ve moved away from Dunkin’ Donuts for the last two offerings.

In fact, these are two doughnuts that you’ll tend to find in the UK.

Firstly, we have the custard doughnut.

This also happens to be the “leanest” doughnut on the list, as it only contains 267 calories.

Unfortunately, “lean” or otherwise, there’s still plenty of work for our burpee participants to do.

Our man is going to have to crank out 198 burpees, and our woman 224.

How Many Burpees to Burn Off a Cream-Filled Donut?

Finally, we have the type of donut that I tend to go for.

Easily available at most supermarkets in the UK, we have the cream-filled doughnut.

I do have a penchant for anything filled with cream.

I’ll openly admit it is one of my weaknesses and goes a great way to satisfy my sweet tooth.

The cream-filled doughnut will set you back 320 calories.

So, we’re looking at 237 and 269 burpees respectively.

Final Thoughts

Well, I don’t know about you, but I really fancy a donut (doughnut) now.

I happen to have a Dunkin’ Donut store nearby, so that is definitely my next port of call.

I didn’t want to get into the ins-and-outs of it being extremely difficult to out-train a bad diet.

So, I have solely concentrated on how many burpees it would take to burn off each individual donut.

As you can see, there’s a huge amount of effort required for such a short timespan of pleasure.

But, who am I to judge?

I see nothing wrong with the occasional treat every now and then, as long as it is only “occasional”.

RELATED===>My Review of the “Toned in Ten” Bodyweight Workout Program

8 thoughts on “How Many Burpees to Burn Off a Donut? (9 Types of Donut)”

  1. Hey, Partha! I believe the whole world will want to read this post as the winter is coming to an end in most parts of the world and everyone is looking for ways and means to shake off that “donut” that appeared since the last summer LOL.

    I know your post is about how many burpees it takes to burn off a single donut, but I’m sure a lot of people, like myself, are going to find this post very useful.

    Burpees is one of the best exercises when it comes to burning off calories. I remember when I was in training to lose about 10kg in three months, I always started and finished my gym sessions with a series of burpees.

    I can’t say that burpees were the only reason why I got in the desired shape. However, they have helped me to get the desired results much much faster. After all, it’s all about sweating.

    As for eating donuts, I’m not a big fan of them anyway. But I do like to know how to apply a good cardio exercise to keep myself in perfect shape.

    Watched the video you have included with this post. The dude really did 300 burpees in under 30 minutes LOL good for him!

    Anyway, I’m sure that an average Joe is going to think twice about eating a doubt after reading your post here 😀 Thanks for sharing and keep up the good work.

    • Hey Ivan,

      Haha, okay the post was a little tongue-in-cheek, but I’m glad you got the moral of the story.

      But honestly, it is a popularly-searched term in google – people really want to know how many burpees they need to burn off a donut.

      I’m here to to answer these questions, if I can, LOL.

      I’m totally with you about burpees. I think I have written more articles about burpees than anything else.

      Love them or hate them, they are one hell of an exercise.

      And you can attest to the fact yourself about how great they are for fat-burning and conditioning.


  2. Hey Partha,

    Great article and who would have could have guessed how many calories were present in the doughnut?

    These are my downfall when we go to the supermarket, mind you, I left them out today.

    Normally they are at the entrance and 5 jam-filled doughnuts offered for 50p. Bargain!

    Mind you I go through two or three at a time and if I had to do burpees, it would be the burpees that killed me and not the doughnuts.

    Great entertaining read, and thank you for sharing, maybe now I will miss them off the shopping list permenently.

    • Haha, I’m so with you on that Mick.

      The one thing I didn’t admit to here is that if I ever do indulge in a doughnut, you can bet it’s going to be at least 2 or 3 in one sitting.

      And, of course you’re right, it’ll be the burpees that kill me afterwards, not the doughnuts, LOL.

      You know there’s a reason why they stick them close to the entrances and exits don’t you Mick?

      I congratulate you on missing out today, but I’ll openly admit I went and treated myself as soon as I’d finished writing this article.



  3. Wow, that’s a lot more than I expected. I thought the count would be somewhere between 100-150, but 230 seems way too high of a number if you ask me.

    Honestly, this is a lovely post, but I shouldn’t have read it after eating three dunkins. I kind of feel guilty now, and the worst part is that I don’t even consider myself to be a great burpee specialist.

    I usually try burning off treats with sprints, and with that being said, you don’t happen to know how many meters I should aim for to burn off the three bad boys I mentioned earlier?

    • Hahaha Gorjan,

      I’ll let you into a secret – after writing this article I went straight to Dunkin’ Donuts, and let’s just say I’d need over 1,000 burpees to burn what I ate, LOL.

      As for sprints, probably my favourite form of conditioning and fat-burning – or maybe that is burpees.

      To be honest, this article was written more tongue-in-cheek.

      I mentioned in passing that we really shouldn’t be trying to burn calories through exercise or bad food choices.

      As it’s been said many times before, “You can’t out-train a bad diet”.

      However, exercises such as burpees and sprints are about as near as you can get.

      For me, they both provide strength and conditioning work, plus they get the metabolism working hard.

      And it is this higher metabolic rate that burns excess calories.

      It’s also true that the more lean muscle you have, the more calories you will burn while at rest.

      Sprinting satisfies all of these requirements.

      For me, a sprint workout should be extremely short, and more based on all-out effort, rather than actual metres and time.

      I will typically warm up for longer than I actually sprint.

      So lots of mpoobility work first, maybe for a good 10-15 minutes, but without fatiguing myself.

      I tend to do my sprints for about 30-40 metres.

      I will do 10 sets, but nearly 4 or 5 of those sets are warm up sets as well.

      So, I’ll progressively be getting faster and working harder each set.

      The final 5 or 6 sets I will literally throw everything at it, and sprint faster than I ever have before, as though my life depended on it, while still adhering to good technique.

      This type of short workout will raise the metabolic rate and produce the afterburn effect, so you will be burning “additional” calories for at least the next 10-12 hours, probably a lot longer.

      You do this type of workout 2-3 times a week, depending on your strength and fitness levels, and you will literally turn into a calorie-burning machine.


  4. Hi Partha,

    Oh my days, what a read! That 10,000 calorie challenge video I couldn’t look away! I felt sick just watching it, but incredible to see that that’s even possible for someone to do! It made me think of Matilda (the scene with the chocolate cake.) Wow, that is a lot of burpees! I have to admit I hate doing burpees so I feel this may help me to be good and next time I’m craving one, I shall tell myself- donut eat it, haha. I have to admit my fall down would be the cookie dough donut with the chocolate chips, I did not even know this was a thing! However it’s good to see my preferred donut (the custard one) isn’t too terrible for you 🙂 what a fascinating article. I had no idea this was a thing! I have to admit though, I do use exercise to balance me if I indulge more, it’s a good way of holding myself accountable (asking myself do I want to work this off? haha) Helps me keep on track. Great read, thank you!

    • Haha Natalie,

      I totally get you. Plus, yes it reminded me of Matilda too.

      I just had to watch it all the way through to the end.

      LOL, very good. Yes, donut eat them, otherwise you’ll pay for it later.

      To be honest, I found it both weird and fascinating that this is a popular search on Google, but at least it shows that people are thinking about the eventual outcome.

      I must admit that as soon as I finished writing the article I did make a trip to Dunkin’ Donuts (yes, I have one nearby).

      But, I’ll also admit that my splurge would’ve meant 1,000+ burpees for me. I decided to let it go on this occasion, LOL.

      I’m much the same as you – I do believe the old adage that you can’t out-train a bad diet, but I’m not adverse to indulging every once in a while.

      So, the following day I immediately set about exercising even harder, hoping to counteract my binge.

      Well it makes me feel better anyway.

      Thanks for stopping by and I appreciate your comments.



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