Who else wants to know, “How Many Calories Does 100 Burpees Burn?”
Love them or hate them, the humble burpee is the “King of Calisthenics” in my book.
In boxing terms, I would rate the burpee as the pound-for-pound champion when it comes to working out.
Regardless of your current fitness levels, the burpee has the knack of cutting us all down to size.
So, let’s look a little closer at burpees and calories burned.
How Many Calories Does 100 Burpees Burn?
Dr Jeff Godin, PhD, CSCS conducted research into the number of calories burned by body weight for burpees in 2014. A 120lb person would burn 95 calories doing 100 burpees, a 150lb person would burn 119 calories, a 180lb person would burn 143 calories, whereas a 210lb person would burn 167 calories.
Burpees and Calories Burned Aren’t That Simple
The number of calories a person will burn while doing 100 burpees will vary for many reasons.
We have to consider a person’s:
- Intensity at which they perform burpees
- Level of physical conditioning
So, let’s look at these a little closer.
The more a person weighs, the more energy they expend when they move.
So, if two people weighing 120lbs and 200lbs respectively, performed 100 burpees, then the heavier person would burn more calories.
Dr. Jeff Godin, Department Chair and Associate Professor in the Department of Exercise and Sports Science at Fitchburg State College, Massachusetts conducted some research back in 2014.
He wanted to ascertain how many calories were burned by body weight for burpees.
Here’s a summary of his results:
|Body Weight (in lbs)||Calories Per Burpee|
Based on these calculations a person weighing 130lbs could expect to burn 103 calories while doing 100 burpees.
Whereas, someone weighing 200lbs would burn 159 calories doing 100 burpees.
So, as you can see, there is quite a difference in the number of calories burned doing 100 burpees based on weight.
The figures provided by Dr. Godin are based on averages, but I’m willing to bet they took a number of factors into consideration.
The main factor being that all 100 burpees were performed in as quick a time as possible.
The intensity at which you perform your 100 burpees will have a huge bearing on the number of calories burned.
I can guarantee that performing one burpee every 15 minutes throughout the day will burn a lot less calories than completing them all in one go.
Additionally, you’ll have to take the afterburn effect into consideration too.
Completing bouts of high-intense exercise in a short time, such as burpees, will raise the metabolic rate considerably.
This typically means that the body continues burning additional calories during the day (and often into the next day too), even when you’ve stopped exercising.
In layman’s terms, do your 100 burpees as quickly as possible and you’ll burn more calories in total (while doing them and while at rest).
RELATED====>What is a Good Time For 100 Burpees?
I’ve mentioned the role that your metabolism plays in burning calories.
However, were you aware that we ALL burn a certain amount of calories every single day, even while at rest?
How many calories we burn, once again is dependent on many factors.
One of these is your metabolic rate.
Some people simply have a higher metabolic rate than others based on the type of exercise they regularly perform, as well as the foods they eat.
Your age, weight, the job you do, and how active you are in everyday life also plays a part.
You can check out my article, “How Many Calories Does The Average Person Burn in a Day?” to calculate exactly how many calories you are burning.
Level of Physical Conditioning
I’ve alluded to this above, but in general, the more lean muscle you have the more calories you will burn.
This is why you’re always told to perform some type of resistance training.
If you can add more lean muscle to your frame, you’ll definitely burn more calories throughout the day.
This is also why people who go jogging regularly, but perform no other type of exercise, often don’t look in great shape.
Steady-state, moderate-intensity cardio, such as jogging, does little to increase your metabolic rate.
In fact, weight loss from jogging is frequently down to muscle loss, as opposed to fat loss.
Less muscle means a slower metabolic rate, thus making it harder to burn calories.
This is why most joggers will have to keep running for longer and longer just to maintain their current body weight.
It also explains why many joggers either look extremely skinny or still carry rolls of body fat.
Basically, short, intense workouts that include some form of resistance training will always produce a far leaner, better looking body.
Burpees give you the best of both worlds, resistance and cardio.
So, keep doing burpees and watch those calories get burned if you want to look good.
RELATED====>Bodyweight Workout Program to Get You RIPPED
100 Burpees in 3 Minutes 33 Seconds
Some of My Favorite 100 Burpee Workouts
I will say that if you’re just starting out with exercise that 100 burpees may currently be beyond your current means (that’s not an issue) and that you’ll want to stick to the basic burpee – squat down, hands on the floor, kick the feet out behind you, bring feet back in, stand up.
Even performing just 3-4 sets of 10 basic burpees will leave you winded as a newbie, but exercise is all about progression. Start small and build your way up, as long as you’re doing something.
Eventually once you find yourself doing 100 burpees you can try different varieties or adding additional exercises into the mix.
I will say that I tend to go through stages with burpees, as in I’ll go months and months without doing any and then I’ll spend a number of weeks or even months concentrating my entire workout around them.
I guess like many of you, I have a love-hate relationship with the burpee (in reality, I love them).
It’s one of those exercises that you cringe at the thought of it, but you know it’s going to do you some good.
I typically set myself goals and targets when I am in “burpee mode”. At the time of writing this article we were all in some form of “lockdown” due to the coronavirus pandemic.
On the day the UK went into lockdown (24th March 2020) I set myself a goal of completing AT LEAST 100 burpees a day for the 30 days.
Most days I would throw in my 100 burpees around my workout. I have kettlebells and sandbags at home and would also get out for a run or some sprints every few days.
I even had days (3 to be precise) where I did nothing but perform burpees for a workout and managed to get up to 500 on each occasion.
I mentioned the Spartan Race earlier and even my most basic burpee is performed Spartan style. So, this would involve a push up and a jump.
Just in case you weren’t aware, the Spartan Race is one of the toughest obstacle races there is (well in my opinion) and if for any reason you were unable to complete, or failed, an obstacle you were required to do 30 Spartan burpees as a way of forfeit.
This has just stuck with me ever since, so there’s always a push up and a jump for me.
As I’ve mentioned, for me the question, “How Many Calories Do Burpees Burn?” has never been an issue.
Trust me, you perform any one of these workouts regularly and your metabolism will go through the roof and your body will automatically become a calorie and fat burning machine.
This absolutely sucks if I’m honest, but is great for cardio, conditioning and muscle building.
I would usually complete 10 burpees and then sprint half the length of a football (soccer) pitch in my local park, which is around 35 meters.
Walk back (slower and slower as the sets went by) to the starting point and go again. Complete 10 sets giving you a total of 100 burpees and 10 sprints.
You’ll need a set of dumbbells (and probably a bed in an Intensive Care Unit by the time you’ve finished with this). Leave your ego at the door and don’t go too heavy here.
Admittedly, I’m not the biggest guy in the world, but I can lift (in fact, going back to an earlier boxing-related phrase, I’m proud to announce that me, the mighty midget, is often described as pound-for-pound the strongest lifter in the gym).
I typically use a pair of 10-12kg dumbbells, so around the 25lbs mark each.
You hold the dumbbells at your side, squat down until they touch the floor, kick your legs/feet out, perform a push up, do a renegade row with each arm, bring your feet back in, jump up, clean the dumbbells to shoulder level, front squat, press above your head, and bring the dumbbells back to your side, and repeat.
Perform 100 reps
The Burpee Manmaker
More Burpee Workouts
Burpees with a Plyometric Jump
My two favorite types of jump would be a long jump or a box jump.
For the long jump I just head over to the park (and use the football field as a marker). As simple as it sounds. Perform a burpee and then jump forward as far as you can, swing your arms for momentum, and repeat until you run out of field (turn around) or perform 100 reps.
For the box jump burpee I like to keep it nice and simple and use a 24-inch box. You perform your burpee as usual, but you get to the final jump phase, jump up onto the box and then back down again, and repeat until you’ve completed 100 reps.
Burpees With Pull Up
As uncomplicated as it sounds.
Perform a burpee underneath a pull up bar and during the jump phase grab the bar and perform a pull up.
Perform 100 reps.
Even More Calories Burned From Burpees
I’m sure you can see that due to the additional physical exertion here you are definitely going to be burning more than the “standard” amount of calories for these variations.
I would guess all of these workouts, for let’s say someone who weighs 160-pounds, are going to burn 200 calories or more.
The sprint burpee workout alone could see you burning in excess of 300 calories, and will fire up your metabolism so that you continue burning calories throughout the day.
RELATED====>Get Ripped With Bodyweight Exercises
So, hopefully you have a better idea of how many calories 100 burpees burn.
However, when it comes to burpees (or any exercise) for that matter, there are various factors that need to be taken into consideration.
I’ve mentioned that these factors include your weight, the intensity at which you complete your burpees, your metabolism, and the level of your physical conditioning.
The one thing I will say is – You Should Be Doing Burpees!
Lane Goodwin has produced an awesome workout program that only requires 8 bodyweight exercises to build muscle and burn fat.
And you’ve guessed it, burpees are one of these 8 exercises.
To discover more about this fantastic workout program check out my Ripped With Bodyweight Review.
Hi, I’m Partha, the founder of My Bodyweight Exercises. I’m someone who’s been passionate about exercise and nutrition for more years than I care to remember. I’ve studied, researched, and honed my skills for a number of decades now. So, I’ve created this website to hopefully share my knowledge with you. Whether your goal is to lose weight, burn fat, get fitter, or build muscle and strength, I’ve got you covered.