How Many Calories Do Burpees Burn And How Many You Should Be Doing

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The burpee is a full body workout used as an aerobic exercise and in strength training. Burpee increases your agility, strength, and coordination. Krista of 12 minutes athelete.com says “burpees are an awesome, calorie-torching, strength building, full body exercise.”

How Effective Are Burpees

Burns Calories

Burpees make your body a fat-burning machine. According to science, high-intensity exercises like burpees burn up to 50% more fat than moderate exercising. They even speed up your metabolism throughout the day.

The intensity and the number of muscles needed to perform this exercise result in a large caloric expenditure. By doing these exercises, you burn more calories than you consume which result in weight loss.

Makes You Stronger

Burpee is an ultimate example of functional fitness that enables the participant to move through normal life activities. With each repetition, you’ll work your chest, arms, glutes, quads, abs, and hamstrings.

High repetition squats performed during a set of burpees “works wonders for building muscular bulk and strength, not just for the legs but for the entire body,” writes fitness expert David Whitley.

Burpees Require No Equipment

Burpees give a full body workout in the comfort of your home, park or hotel room, and you don’t need to use any equipment. The best part is that you can add burpees to almost any workout. If you want to add equipment you can do burpee pull ups, burpee knee ups and burpee box jumps.

Burpees Are Great For Conditioning And Endurance

According to Journal of Strength and Conditioning Research published in August 2004 issue, high repetition and high load exercises are effective at increasing muscular endurance.

Burpees boost your heart rate and help you to get in shape quickly. Increased cardiorespiratory endurance provides plenty of health benefits. It greatly reduces depression, stress and anxiety, increases confidence, happiness, creativity and improves mental clarity and memory says, Elizabeth Lombordo, Ph.D., Author, and Clinical Psychologist.

Improved Anaerobic Capacity

Burpees are a type of anaerobic training and can improve the health of your heart and lungs. This exercise is a high-intensity activity that is short in duration and requires your body to produce energy without the assistance of oxygen. If you perform burpees often, you increase your body’s anaerobic exercise capacity.

How Many Calories Do Burpees Burn?

Scientific studies say that high-intensity workout intervals burn 8-14 calories per minute. It is essential to push yourself as far as you can to ensure that you burn maximum calories per minute. According to Just-Health.net if you weigh 155 lbs and do burpees nonstop for one hour you can burn more than 563 calories.

To make it simpler, let’s say that for one-minute basic burpees done correctly, you can burn an average of 10 calories. Most people do between 10 and 20 burpees per minute according to their level of practice and efficiency.

Burpee Workouts

The following are the few suggested burpee workouts which will help you to attain your ultimate goal. But before you start, don't forget to be hydrated, we recommend this Aloe Vera to boost your energy on top.

Descending Burpee Ladder:

You should start with a set of 10 burpees. Rest one minute. Then do a set of 9 burpees again. You can take another short break for one minute. Continue to lower your reps by each one set until you reach just one rep.

100 Burpee Challenge:

Just do one set of 100 burpees as fast as you can. Take as long as you need until you hit the 100 burpee mark.

2-Minute Drill:

Set up your timer and do as many burpees as you can in two minutes.

Burpee Ladder With Sprints:

Perform a burpee ladder as described above. Instead of resting a minute between sets try to make a 50-yard sprint.

Burpee Variations

Standard Burpee


Tutorial: XHIT Daily

Start with the squat position. Kick your feet back and come into a pushup position. Lower the chest and thighs to touch the ground. Do a frog jump and jump squat to the original position. You can try three rounds of 10 reps each with a 30-40 seconds break.

Target

  • Core, shoulders, triceps, chest, calves, thighs and balls of feet.

Calories

  • 30 calories

Beginner Variations

Beginner Burpee


Tutorial: Lipong

Keep both hands on the ground. Step both feet out and then step both feet in. Stand up. You can do four rounds of 10 repetitions with a 30-second break.

Target

  • Cardio and Quads.

Calories

  • 40 calories

Intermediate Beginner Burpee


Tutorial: Lipong

Place both hands on the ground. Keep both feet out. Keep both feet in and come up with a squat jump. You can do five rounds of 10 reps with a 30-second break.

Target

  • Cardio, Quads and calf muscle.

Calories

  • 50 calories

Advanced Beginner Burpee


Tutorial: Lipong

Place both hands on the ground. Jump both feet out. Do a pushup. Bring both feet in and explode into a squat jump. For advanced burpees, you can do five rounds of 20 reps with a 30-second break.

Target

  • Cardio, Quads, abs and calf muscle

Calories

  • 100 calories

Half Burpees


They are the shortened version of the full burpee movement. Half burpees are well suited for beginners. 

Squat down and place your hands on the ground. Try and maintain your back as straight as possible. Jump into a bridge, keeping your hips down at a low level. Stand back to the starting position and repeat the exercise. You can begin with 10 reps of 4 rounds each with a short interval of 20-30 seconds in-between.

Target

  • Core, abdominals, hip, and ankles.

Calories

  • 40 calories

Intermediate Burpees

Half Burpees With Pushup


Tutorial: BodyRock

You can do the pushup on your knees and also with your feet. Half burpees with pushup is a good intermediate burpee.

Place your arms on the floor, kick back your legs and do a pushup. Use your abs to drive your legs forward. Keep your body low, and your head high. Use your abs to drive your legs back, and then you come back to the starting position. Repeat this exercise for about 10 of 5 rounds each.

Target

  • Arms, Abs, legs, heart and lungs.

Calories

  • 50 calories

Plank Row Burpee


Plank row burpee is a great intermediate exercise. Stand with dumbbells in each hand, and feet a width apart. Bend and reach down to put your kettlebells down the ground. Extend your legs out behind you and come to a pushup position.

Push one of the kettlebells into the floor while rowing the other kettlebell. Lower the kettlebell to the floor and repeat the exercise with the kettlebell in your other hand. Reverse the leg drive motion to bring your feet back to you. Stand up tall as quickly as you can without compromising form.

You can try 6 rounds of 10 reps each.

Target

  • Cardiovascular and total body.

Calories

  • 60 calories

Single Leg Burpee


From a standing position, lower down to a squat position with one leg lifted up on the floor. Move your standing foot back to make a press up position. Jump back to the squat position and then up as high as you can. Repeat on the other side.

You can do 10 of 6 rounds each with 40 seconds rest in-between.

Target

  • Arms and legs

Calories

  • 60 calories

Advanced Burpees

Burpee Pushup Jack


Start with a burpee, when you come to the plank position, lower into a pushup. Jump your feet out as if you’re doing a jumping jack with your hands on the floor. Push back up and jump your feet together. Explode into a jump and come to the standing position. Do two sets of 10 each.

Target

  • Arms, abs, legs, heart and lungs.

Calories

  • 20 calories

Spiderman Burpee


Start standing with your feet together. Jump into a high plank position. Do a pushup and then bring your right knee to your right elbow. Do another push-up and bring your left knee to your left elbow. Perform the last pushup and jump your feet in towards your hands. Repeat the move with three sets of 10 each.

Target

  • Chest, triceps, shoulders, core and legs.

Calories

  • 30 calories

Mountain Climber Burpee


Tutorial: HASfit

It is a great high-intensity exercise. Stand with a slider under each foot. Bend and place your hands on the ground. Slide your feet back into a high plank position. Slide in one knee towards your chest and then the other. It feels as if you’re running.

You can do two knee drives per side, and you can alternate them. Slide your feet back in towards your hands and come to the starting position. To make it harder add a couple more mountain climbers or do it faster. You can do four rounds of 10 each with a small break of 20 seconds in between.

Target

Calories

  • 40 calories

Oblique Knee Tuck Burpee


It is a great high-intensity exercise. Stand with a slider under each foot. Bend and place your hands on the ground. Slide your feet back into a high plank position. Slide in one knee towards your chest and then the other. It feels as if you’re running.

You can do two knee drives per side, and you can alternate them. Slide your feet back in towards your hands and come to the starting position. To make it harder add a couple more mountain climbers or do it faster. You can do four rounds of 10 each with a small break of 20 seconds in between.

Target

  • Shoulders, quads, and oblique

Calories

  • 40 calories

Rolling Squat Burpee


Tutorial: XFit Daily

Start off in a squat position. Lower yourself down. Let the momentum push you back. Move forward, stand back. Reach down to your toes. Jump back at your pushup position. Jump back to the start and back to the original starting position. You can do five reps of 10 each.

Target

  • Shoulders, core, legs and your chest triceps.

Calories

  • 50 calories

Burpee Box Jump


Start in the pushup position with your chest to the ground. Push your core and arms while jumping your feet in towards the spot where your hands where. Swing your arms and jump on the box. Stand up tall on the box. Step down and again come into a plank position. Repeat 10 of 5 rounds each.

To make it easier, just do a burpee and then a box jump that’s it.

Target

  • Shoulders, abs, quads, hamstrings, and calves.

Calories

  • 50 calories

Medicine Ball Burpee


Tutorial: Kai Wheeler

Keep the medicine ball on the floor between your feet. Bend and place your hands on the ball. Jump into a pushup position. Place your feet on either side of the ball. Grasp the ball and jump up into the air, lifting the ball above your head as you do so.

Bring the ball down to your chest and then to the floor at shoulder level. Kick your legs straight out into a plank position. Lower into a pushup on the ball. Push your body into a plank. Jump your legs back into a squat position. Jump up with the ball extended overhead.

You can do two sets of 5 burpees working your way up to three sets of 15 reps.

Target

Calories

  • 40 calories

Conclusion

When doing burpees keep your core tight, this will reduce the stress that’s placed on your spinal cord and prevent lower back pain. Relax on the way down; this will give you a mini break, and you’ll go faster and longer.

Avoid doing a full pushup at the bottom of the burpee. Try to jump directly on your heels from the pushup position. Get some air to pep up your performance. Burpees require a lot of endurance so don’t hold your breath; it will tire you soon causing you to faint or black out.

While all these may sound serious, always remember to have fun during your burpee workout.

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