Key Takeaways
- A standard burpee burns approximately 0.8-1.5 kcal per rep depending on body weight and pace.[1]
- Burpee box jumps (10.5 MET) burn about 31% more calories than standard burpees (8.0 MET) per rep.[3]
- Burpees are one of the highest-calorie bodyweight exercises due to their full-body, multi-joint movement pattern.[7]
- Beginner step-back burpees (5.0 MET) still classify as moderate-intensity exercise.[4]
- These are informational estimates for personal journaling. Individual results vary with form and conditioning level.
Quick Burpee Calorie Charts
Estimated kcal for 30 reps at moderate pace. For informational reference only.
By Variation (30 reps)
| Variation | MET | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| Standard Burpee | 8 | 29 | 37 | 45 | 53 |
| Half Burpee / No Push-Up | 6 | 22 | 28 | 34 | 39 |
| Burpee with Jump | 9 | 33 | 41 | 50 | 59 |
| Burpee Tuck Jump | 10 | 36 | 46 | 56 | 66 |
| Burpee Box Jump | 10.5 | 38 | 48 | 59 | 69 |
| Single-Leg Burpee | 9.5 | 34 | 44 | 53 | 62 |
| Weighted Burpee | 10 | 36 | 46 | 56 | 66 |
| Navy Seal Burpee | 9.5 | 34 | 44 | 53 | 62 |
| Beginner / Step-Back | 5 | 18 | 23 | 28 | 33 |
Per-Rep Calories by Pace (30 standard burpees)
| Pace | 55 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|
| Slow (5 rpm) | 1.540 | 1.960 | 2.380 | 2.800 |
| Moderate (8 rpm) | 0.963 | 1.225 | 1.488 | 1.750 |
| Fast (10 rpm) | 0.770 | 0.980 | 1.190 | 1.400 |
| Very Fast (12 rpm) | 0.642 | 0.817 | 0.992 | 1.167 |
How the Estimate Works
The calculator uses the MET formula with separate work and rest phases:[1]
Work Calories = (MET × 3.5 × Wt_kg × Work_min) ÷ 200
Rest Calories = (1.0 × 3.5 × Wt_kg × Rest_min) ÷ 200
Total = Work Calories + Rest Calories
Work duration is derived from total reps divided by pace (reps per minute). In set-rep mode, rest duration equals (sets - 1) × rest seconds between sets.
Burpee Variations Explained
Standard Burpee (8.0 MET)
The complete movement: squat down, kick back to plank, push-up, jump feet forward, and vertical jump. A full-body conditioning exercise.[3]
Half / No Push-Up (6.0 MET)
Skips the push-up phase. Reduces upper body demand while maintaining the squat-thrust and jump components.[6]
Tuck Jump & Box Jump (10.0-10.5 MET)
Adding a tuck jump or box jump at the top dramatically increases the explosive power requirement and energy cost.[5]
Single-Leg & Navy Seal (9.5 MET)
Single-leg burpees require unilateral stability. Navy Seal adds an extra push-up. Both demand higher coordination and effort.[7]
Weighted Burpee (10.0 MET)
Holding dumbbells through the entire movement. The added load increases demand across all phases -- squat, push-up, and jump.[4]
Beginner / Step-Back (5.0 MET)
Steps back to plank instead of jumping. Removes the explosive component, making it accessible while still providing moderate-intensity training.[2]
Pace and Intensity
Burpee pace is slower than most bodyweight exercises due to the multi-phase movement:
- Slow (5 rpm): 30 reps take 6 minutes. Full recovery between each rep.
- Moderate (8 rpm): 30 reps take ~3.75 minutes. Typical conditioning tempo.
- Fast (10 rpm): 30 reps take 3 minutes. Metabolic conditioning speed.
- Very Fast (12 rpm): 30 reps take 2.5 minutes. Competition-level cadence.
Per-rep calorie count remains constant across paces for the same variation, because the MET formula scales linearly with time.[1]
Body Weight Factor
Body weight has a direct linear effect on burpee calorie estimates. A 100 kg person burns approximately 43% more per rep than a 70 kg person doing the same variation at the same pace.[2]
Burpees involve moving the entire body through multiple planes -- squatting, extending, and jumping -- making body weight a primary determinant of energy cost.
Frequently Asked Questions
Sources & References
- Conditioning Exercise - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
- Exercise intensity and energy expenditure. ScienceDirect. Journal of Sport and Health Science (2015)
- Burpee exercise physiology and metabolic response. PMC. Journal of Exercise Science (2022)
- Burpee test and body composition analysis. ResearchGate. ResearchGate (2024)
- Burpee performance and conditioning study. PMC. Sports Medicine (2023)
- Burpee and plank exercise effects on fitness. ResearchGate. ResearchGate (2023)
- High-intensity bodyweight exercise metabolic cost. PMC. Frontiers in Physiology (2023)
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Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine
This tool is for informational and journaling purposes only.
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