Last updated on December 16th, 2022 at 05:00 pm
I’m sure you don’t need me to tell you what a fantastic calorie-burner burpees are.
In fact, for anyone who’s looking to drop some body weight or burn off excess body fat, burpees are a great way to go.
But, how many calories will you burn through doing burpees, more specifically from performing 100 burpees?
A study was conducted in 2014 by Dr. Jeff Godin, PhD CSCS, in order to determine how many calories burpees burned according to a person’s body weight. So, if we take the average body weight for the North American population, 177.9lbs, according to Godin’s findings, this “average” person would burn 143 calories from performing 100 burpees.
Calories Burned Per 100 Burpees According to Body Weight
|Body Weight (in lbs)
|Calories Per Burpee
The Main Factors That Affect Calories Burned By Burpees
Funnily enough, a quick Google search to find the answer to this question will reveal an EXACT number of calories burned.
I’m sorry, but this is WRONG!
Okay, this is all well-and-good until you realise that we as individuals don’t burn calories at the same rate.
Therefore, what may be a correct number for one individual will be way off for another.
Much the same as most things in life, the answer to how many calories you can expect to burn from performing 100 burpees will vary from individual-to-individual.
So, let’s take a closer look at the factors that can affect your “score”.
The most obvious determining factor is weight.
And this is clearly why Dr. Jeff Godin conducted his burpees research based on the weight of an individual.
Basically, the more you weigh, the more calories you will need to consume to maintain your weight.
And by the same token, the more calories you will naturally burn throughout the day.
So, as an example, a 140lbs man will require approximately 2,180 calories per day to maintain his weight.
However, a 250lbs man will require 3,090 to maintain his weight.
And based on Dr. Godin’s research, our 140lbs man would burn 111 calories from 100 burpees, whereas our 250lbs man would burn 199 calories.
So, you can clearly see that providing an EXACT figure for calories burned for 100 calories for every human being is pretty pointless.
It’s fine if we all weighed exactly the same, but clearly we don’t.
Now, this is something else that I found somewhat strange when seeing what some of the results on Google had to say about burpees and calories burned.
In fact, I’ve noticed that a few articles are stating that on average it takes 3 seconds to perform a burpee, and therefore you should be performing 20 burpees per minute.
Clearly, this information is being provided by someone who potentially has never performed a burpee in their life.
I would hazard a guess that the vast majority of people are unable to perform 20 burpees in a row, never mind doing them in a minute.
Okay, this will depend on your overall fitness and conditioning levels, which I’ll get to in a minute.
However, I would say that with an exercise like burpees, unless you’re proficient at performing burpees, you’re going to struggle to hit 20 per minute.
Basically, the more often you perform burpees, the better (and faster) you’ll become at doing them.
For me, I would guess that most “untrained-burpee individuals” will probably get to somewhere between 5-20 reps before needing at least a minute’s rest.
However, someone who performs burpees on a daily basis, and has done for years, could probably crank out 100 burpees in under 5 minutes.
And it is this intensity with which you can perform burpees that will determine how many calories you’re burning.
In effect, the more intensity you perform burpees with, the more calories you will burn in TOTAL.
This includes the time during exercise, and those additional calories burned through the “afterburn effect”.
A person’s metabolism will also play a huge role in the number of calories burned.
In fact, this also proves why Dr. Godin’s results based on a person’s body weight can also differ.
Basically, the faster and more efficient your metabolism, the more calories you will burn during exercise and while at rest.
Plus, the more lean muscle you have, the more calories you burn when exercising or when simply going about your normal daily tasks.
Therefore, you could have two people who weigh exactly 200lbs, but one person is extremely muscular, whereas the other is overweight and is carrying a lot of excess body fat.
The more muscular person is going to burn more calories from performing 100 burpees.
Level of Physical Conditioning
I guess this ties in with exactly what I’ve just said.
As I’ve mentioned, the more lean muscle you have, the more calories you will burn throughout the day, whether you’re exercising or not.
However, I used an example above of two people weighing the same, but one person being overweight and the other being muscular.
It works exactly the same for two people weighing the same, but one being extremely muscular, and the other person simply considered to be in “decent shape”.
As an example, a person who’s only form of exercise is jogging may not actually look that great in person.
The main reason for this is that excessive cardio can actually start to “burn muscle”.
When performing cardio (or any exercise for that matter), the body is initially “fuelled” through your carbohydrate stores.
Once your carb stores have been depleted your body then uses fat stores for energy.
However, there will come a time, especially with steady-state cardio, where the body will want to hold onto fat stores for energy.
This typically happens by around the 45-60 minute mark, but will also depend on your prior food intake, plus your levels of fitness and conditioning.
But, if this does happen, there is a chance that your body will start “burning” lean muscle for exercise energy.
And this means that your body holds onto fat just in case it’s needed for energy at a later time.
Basically, your brain and body is unsure of what is happening, so it therefore goes into “starvation mode”.
This will also explain why many joggers actually look overweight and out of shape.
Essentially, they would be better off focusing on building lean muscle.
As I’ve said many times now, the more lean muscle you have, the more calories you can expect to burn.
Burpees – Guinness World Records
100 Burpees in 3 Minutes 33 Seconds
Key Takeaway Points
- There is no EXACT number of calories burned for performing 100 burpees.
- The number of calories you burn will mainly be determined by how much you weigh.
- The “average” weight in North America is 177.9lbs and therefore a person weighing this much could expect to burn 143 calories from 100 burpees.
- Your metabolism, level of conditioning, and the intensity at which you perform burpees can ALL alter this figure.
- Not everyone will perform burpees at the same intensity or speed.
- The more lean muscle you have, the more calories you burn during exercise and while at rest.
Hi, I’m Partha, owner and founder of My Bodyweight Exercises. I am a Level 3 Personal Trainer and Certified Strength & Conditioning Specialist through the Register of Exercise Professionals, United Kingdom. I have been a regular gym-goer since 2000 and coaching clients since 2012. My aim is to help you achieve your body composition goals.