How Many Calories Does 100 Burpees Burn

How Many Calories Does 100 Burpees Burn? (I’ve Burned Over 300)

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As far as I’m concerned the burpee is the king of calisthenics or bodyweight exercises. Man performs the jump and clap portion of the burpee

In boxing terms, burpees are the pound-for-pound champion when it comes to working out.

I mean you have a single exercise that is great for your cardiovascular health, a fantastic conditioning tool, and you can also build muscle to boot.

Whether you’re a beginner to exercise or as advanced as they come, the burpee has a knack of cutting us all down to size.

The focus of today’s article is – how many calories does 100 burpees burn?

Who’s Counting Anyway?

Firstly, I will say that from a personal point-of-view I very rarely look at the calorie expenditure when it comes to exercising.

However, that’s not to say I don’t agree with those who do.

Exercise has been part of my life for more years than I care to remember and now my exercise routine is based around how it makes me feel and whether I’m progressing.

Okay, I digress, and I know some of you just want an immediate answer.

So, the quick answer to the question is that the average person will typically burn 10-15 calories per minute of burpees they perform.

Sticking with the “average person” scenario, you can expect to perform about 10-15 burpees per minute.

So, realistically we’re saying that one burpee is equal to one calorie burned, and therefore the calories burned doing 100 burpees will be 100 calories.

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If Only It Was That Simple

Burpees burn how many calories, you say?

If you’re still reading I guess you realize that there’s far more to it than that.

And for those of you who’ve got what you were looking for and are happy with the “100 calories for 100 burpees” and have already hit the back button on the browser, well… hold on, they’ve gone, no point in finishing that sentence.

Anyway, as I say there’s far more to it than that.

So, how many calories do burpees burn?

Well firstly we need to look at some obvious metrics when it comes to calculating a true figure for the calorie expenditure from performing burpees.

The speed at which the burpees are performed, I mean I know I average around 20 burpees per minute.

The intensity with which you perform the exercise, I typically perform my burpees with a push up (that’ll be the Spartan training that I’ll never forget).

I’m also partial to burpees with pull ups/chin ups, tuck jumps, long jumps, mountain climbers, jumping squats/jumping lunges, box jumps, kettlebell deadlifts, etc.

Basically, you name it, and I’ll throw it into a burpee workout.

So, in reality I know I can complete 100 burpees in around 6 minutes just doing the basics (I would need a bit of rest every 20-25 reps just to catch my breath).

However, I’ve also made a 100 burpees last for over 30 minutes due to the “additional exercises” I was throwing into the mix and could only perform 5 or 6 reps at a time.

I would also suggest that the amount you weigh has a lot to do with how many calories you burn.

Harvard Medical School provides some interesting stats on the calories burned in 30 minutes for people of 3 different weights (125-pounds, 155-pounds, and 185-pounds).

They cover a plethora of activities and the calories burned in 30 minutes. I’m talking from some of the most intense forms of exercise, to other physical activities, to normal daily routines that we wouldn’t even consider would burn calories.

I will say this is one of the most comprehensive lists of calories burned for activities (and inactivities) that I have seen.

In fact, I’ve just worked out I’ve burned approximately 102 calories while writing this article (now considering I’ve already done a 40-minute kettlebell workout this morning, followed by 8 x 40m sprints in my local park, I think it’s best to stop writing and go eat a donut).

Check out this dude doing 100 burpees in 3 minutes and 33 seconds. Granted, there’s not much of a jump going on, but impressive nonetheless.

 

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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.

It’s one of those exercises that you cringe at the thought of, 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.

Sprint BurpeesMan on running track prepares to sprint

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.

Manmaker Burpees

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

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.

More than 100 Calories

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 “100 calories per 100 burpees” 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.

Final Thoughts

How many calories do burpees burn?

Well I possibly haven’t provided as strict an answer as some readers were probably hoping for.

However, when it comes to burpees (or any exercise) for that matter, there are various other factors that need to be taken into consideration.

As I’ve mentioned, speed, weight, fitness levels, type of burpee performed can all make a difference.

I think a better question would be, “Should I be doing burpees?”

And my answer will always be YES.

Thanks for reading and I’d love to hear some of your burpee stories, workouts, opinions, etc.

Just drop me a line in the comments section below.

Plus, if you are interested in losing weight or burning fat and calories then please take a moment to check out my Bodyweight Burn Review.

20 thoughts on “How Many Calories Does 100 Burpees Burn? (I’ve Burned Over 300)”

  1. Partha, burpees bring me back to my Army days and I hated them, mind you when you are forced to do anything you have a tendancy to hate even though you benefitted in the long run.

    Using barbells with this workout wasn’t something we got around to doing as the burbees were always done on a force march.

    I can’t recall how many we used to do but I know it was no where near 500 burpees which is some going.

    How long did it take to achieve 500 burpees?

    Watching the women in the video and they seem to of cracked them.

    Thank you for sharing another great post

    Reply
    • Hi Mick,

      LOL, I think most people have a hate-hate relationship with burpees, but some of the burpee training in the army can probably be quite soul-destroying (or character building as I’m sure it’s referred to).

      I agree that if you are forced to do something then you won’t typically like or enjoy it, and I’m sure throwing in a few burpees every few hundred yards on a force march would only heighten your distaste for them.

      With that said, I’m glad to see that you appreciate that the burpees did benefit you in some way.

      Confession time for me, the days of 500 burpees during lockdown were never done in one hit. If I’m being completely honest, there were days when I just didn’t feel like working out at all, but I had got so used to doing 100 burpees minimum a day that performing 50 quick burpees didn’t really bother me.

      So, in reality my 500 burpee days were spread out over the entire day. A quick 50 here, 40 there, 60 here, and so on.

      However, you have given me an idea for a great workout, LOL, thanks.

      Yes, I completely agree, the ladies have burpees absolutely sorted in that video.

      Partha

      Reply
  2. Wow, burpees look tough to me. I have never done them in my life, but I can relate that some people may not be looking forward to doing that exercise 😉 I think that my head is going to pound after a few burpees, since my physical exercise is limited to walking and lifting heavy stuff around my property 😉 And I am just trying to imagine you doing 500 burpees in a day. Wow! I’m impressed!

    Reply
    • Hi Christine,

      Thanks for your comments.

      Well as I always say, exercise is a subjective thing, what’s good for one person may not be any good for another.

      However, I’m glad you’re still active and if I’m honest, irrespective of how much I train and work out, I still believe there is no better exercise than walking.

      LOL, you can probably count yourself lucky that you’ve never performed burpees – for some reason most people absolutely detest them (not me).

      Thanks again for your comments.

      Partha

      Reply
  3. I am always lauging out loud when I read your articles. I love your sense of humour. But that’s also off-topic 😀
    Because of my back condition I can’t do burpees, but I do an adjusted form of mountain climber, I hope that counts too? For the calorie amount I rely on my apple watch and Oura ring. LOL, come to think of it, why did I read your article anyway, I am not going to calculate my calories. I read it because it always interests me what different approaches one can has to topics, like exercise, that are part of my life.

    Reply
    • Hi Hannie,

      Always lovely to hear from you.

      Yes, I wouldn’t ever recommend burpees for any one with back issues, but if you are able to perform mountain climbers that’s also a great cardio workout.

      Admittedly, you won’t get the potential strength and muscle building qualities that burpees offer, but as for conditioning, mountain climbers are right up there with the best of them.

      Well, I’m glad you found the article of interest and I applaud you for looking to further your knowledge on subjects that interest you.

      Thanks
      Partha

      Reply
  4. Hey Partha,

    I have tried burpees before and they are not easy. I haven’t done them in ages and since I still haven’t gone back to the gym, maybe this can be one of my home exercises. I’ve been doing quite a few situps, skipping rope, free weights, plank push ups, squats, chin ups, and maybe burpees can become involved.

    I’ll let you know what happens and if I can sustain them in my home workout.

    Would you be able to recommend anything else that I should add to my home workout? Like, what am I missing?

    Thank you for sharing and keep up the great work.

    All the best,

    Tom

    Reply
    • Hi Tom,

      Great to hear from you as always.

      Well it sounds as though you’ve got a great home workout going there.

      The only additions I would make would be to include some unilateral leg exercises, i.e. single leg exercises, such as lunges, Bulgarian split squats (in the lunge position with the back foot on a raised plaform, e.g. sofa, chair, etc.), step ups (just as it sounds, step up onto a platform one leg at a time and then step back down again), lunges with front foot raised, perhaps some side lunges, and depending on the free weights you have, some Romanian deadlifts.

      Basically, working the lower body is essential and is actually the best way to boost your metabolism and produce the EPOC (Excess Post-Exerise Oxygen Consumption) effect. This basically means that your body continues burning fat, often for 24-72 hours, after you’ve finished your workout.

      I can pretty much guarantee that every guy who has a lean, muscular body with their abs showing, works their lower just as much (if not more) than the upper body. Plus working your legs is known to have a knock-on effect on the muscularity of the upper body as well.

      Obviously, you don’t have to throw in all the additional exercises into the same workout, but just remember to work the lower body as much as the upper body.

      It’s great for your all-round physique and your health in general.

      Partha

      Reply
  5. It is amazing how Calistenics exercises like the Burpees can burn calories and not only that, also build muscle!
    And these techniques that are used by the Marines and soldiers all over the world, are so underrated on the society, and thanks to posts like this they are becoming more and more a recovered discipline.
    Thanks for sharing this information and so many variations as well, really great, I will put some of them in practice!

    Reply
    • Hi Pablo,

      Thanks for your comments.

      Yes, I 100% agree.

      When you consider that the burpee is a staple exercise in the armed forces it just goes to show how great an exercise it is.

      I honestly believe that burpees are one of the very best exercises when it comes to muscle, strength and conditioning, It’s basically an all-round, whole body all-in-one fitness tool.

      I guess many people have a love/hate relationship with burpees (probably more “hate” I should think), but as I always say, “The exercises that you hate doing are probably the ones you should be doing more of”.

      Thanks
      Partha

      Reply
  6. Hi Partha,

    This is a great article. I like how you describe different types of burpees and how you can make it more fun by adding other elements to them.
    I personally hated burpees in my workout as they were so much hard work and avoided them at all costs before.
    However, before the pandemic I had a membership for kickboxing workout and it always involved one round of burpees. I started to enjoy them more and more when I saw how my heart rate was high and calories burnt even higher.

    Many thanks for this article, such a great reminder that I should start including burpees in my workout.

    Reply
    • Hi Yoana,

      Great to hear from you.

      Yes, a lot of fighting disciplines, such as kickboxing, will involve performing burpees as a great conditioning tool.

      LOL, I’m sure you’re not alone in hating burpees, as it seems to be a fairly popular opinion.

      However, just as you’ve noticed yourself, once you actually start doing them, not only are you reaping the benefits of the exercise, but they also start to become slightly more enjoyable.

      Thanks
      Partha

      Reply
  7. Just recently, I saw a video where a few guys and girls were doing burpees with a medical ball (10kg). They were going down in a squat position with a ball in their hands, pressed to their chest, and then throwing a ball up to the wall while going in upright position, and repeating the exercise for 50 times per cycle. I haven’t tried this exercise myself yet, but I’m sure it burs tons of calories and I’m sure I would faint after the first round LOL. Thanks for sharing this list. I’ll try some of these exercises very soon.

    Reply
    • Hi Ivan,

      Thanks for your comments.

      Great shout, another wonderful way to incorporate burpees.

      The use of a medicinal ball, especially when it incorporates throws or slams, is a great way to work the upper back muscles, as well as the traps and the rhomboids.

      Sadly, with bodyweight training people often find it difficult to work the upper back without the use of a bar for chin ups, pull ups, or inverted rows.

      However, this is a great way to activate these muscles. Also using an additional weight adds resistance to the exercise, thus making it more demanding. More strength, muscle building and conditioning going on here.

      Sounds like you may have been watching a Crossfit video. Performing 50 reps of burpees with a medicine ball to include wall throws is pretty hardcore, and something that many Crossfitters regularly do.

      A great workout indeed, although I tend to stick to the Crossfit Murph Workout if I’m looking for a Crossfit challenge. But, you’ve definitely given me some food for thought.

      Thanks
      Partha

      Reply
  8. The good old burpees!

    I used to do many of these a few years ago and totally agree with you that these are one of the best exercises out there! The versatility of the exercise is great and like you said can be incorporated with many other exercises.

    For me I used to carry out the exercise at the end of at least 2 exercises a week. This used to really push me and ensure that was using up all that energy and putting those muscles under a good workout. I’m not going to lie I smashed my face on the floor many times after a classic chest workout.

    Through these in at the end of a workout and see how many you can do.

    Great exercise, great post.

    Damon

    Reply
    • Hahaha,

      Oh Damon, what can I say? LOL.

      I feel your pain, nothing worse than trying to do any type of push with your arms after a big chest workout, so the old “smash your face into the ground” is always on the cards when doing burpees at the end of your workout.

      Yep, I like your style, I think performing finishers at the end of any workout is a great way to raise the metabolism and start burning even more fat once your workout’s over.

      Although I would say that burpees are going to be a lot harder as a finisher after an upper body push day (as you’ve found out) and they may even feel laboured and heavy after a leg day.

      However, finishers are a wonderful way to burn even more calories.

      Thanks for your comment and cheers for the laugh as well.

      Partha

      Reply
  9. Great article on how many calories does 100 burpees burn? I didn’t know there are so many facts about burpees. I’m going to try them!!

    Are there any supplements you recommend to take during workouts?

    Reply
    • Hi Alyse,

      Thanks for your comment.

      I think supplements is a very subjective matter, and it really does depend on how much someone is working out and the type of exercise they are doing.

      For the vast majority of bodyweight exercises I’m not sure I’d recommend anything.

      However, we can take me as an example – I currently take a Vitamin D and Omega-3 supplement (due to previous deficiencies), I’ll take a pre-workout drink before my gym workout, and then a protein shake with a spoonful of creatine straight after my workout.

      With that said, on a typical day, I’ll go for a 45-60 minute walk first thing in the morning (more for the mind and relaxation than exercise, but I’m still walking about 3-4 miles). I then do a session at the gym a few hours later, which will usually focus initially on one of the big lifts (squat, deadlift, bench press, military press) and I’ll go very heavy, and then I’ll do some hypertrophy work, circuits, and HIIT.

      I also usually throw in some beodyweight work while I’m at home (squats, push ups, pull ups, etc.) and do these throughout the day, which can accumulate to quite a lot.

      This probably sounds excessive to most, but I have been training for many, many years, my body’s used to it, and I enjoy it.

      This also means that I can take a complete week off every couple of months will no ill-effects to my body or my health.

      Realistically, I take far less supplements than some people who probably exercise less than me, so as I say, it really is down to the individual and what they are trying to achieve.

      Thanks
      Partha

      Reply
  10. I have just tried doing this exercise and it is so tough! I literally did 10 and feel like dying!! so how you manage 500 is beyond impressive Partha, but I can definitely see how burpees are a really great exercise for improving fitness.

    I am determined now to keep practicing them now as I really need to improve mine.

    Really great article , can’t wait to read your next one.

    Reply
    • LOL Amy, fair play to you, but yes a lot of people feel like that after trying burpees.

      It’s much the same with anything I guess when building up to big numbers, it’s simply about starting out small, being consistent, and pushing yourself.

      I still remember a time when I did a couple of sets of 10 burpees and I too “felt like I was dying”, but I guess it’s just about doing them regularly.

      Thank you ever so much for your kind comments as well. I’ll keep writing, so hopefully you’ll keep reading.

      Partha

      Reply

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