How Many Calories Do 15 Burpees Burn? | Real Numbers

Calories Burned From 15 Burpees — By Weight

Short answer math starts with one idea: burpees sit in the high-intensity bucket. The Compendium lists “high intensity interval exercise” that includes burpees at about 11 METs. Using that value keeps estimates fair across bodies and paces.

How long do 15 reps take? For most, somewhere between 30 and 60 seconds. That span is the difference between a quick spike and a steady grind. The table below shows what those windows look like for a wide range of body weights.

Body Weight (kg)	30 s (kcal)	60 s (kcal)
50	4.8	9.6
60	5.8	11.6
70	6.7	13.5
80	7.7	15.4
90	8.7	17.3
100	9.6	19.3

Numbers come from the standard MET formula: MET × 3.5 × body weight (kg) ÷ 200 × minutes. If your 15-rep set lands at ~45 seconds, take the midpoint of the two columns. That lines up with the 6–12 kcal range many folks see, with heavier bodies pushing higher.

How The Math Works (MET Method)

MET stands for metabolic equivalent. One MET is resting; 11 METs is roughly eleven times that. To convert a MET value into energy for your body size, multiply by 3.5, then by your weight in kilograms, then divide by 200 to get calories per minute. Multiply by the minutes you actually move.

Two credible landmarks help sanity-check the estimate. First, the Compendium entry that groups burpees with other hard intervals near 11 METs. Second, the long-running Harvard chart that lists “calisthenics, vigorous” near the same burn rate.

What Changes The Number?

Pace

Faster cycles mean less downtime at the top and bottom of the move. Cut transition time and the same 15 reps pull more oxygen, which bumps the total for the set.

Range Of Motion

Chest to floor, hips through, and a clear jump add work. A shallow plank pop and a soft stand land lower. Match the depth to your goal and joints.

Push-Up Or No Push-Up

Adding a strict push-up adds load on every rep. If you remove it, the set speeds up and the energy cost shifts from strength to pure cadence.

Body Weight

Heavier bodies spend more energy at a given MET. That is baked into the formula, so the same pace yields a higher number for a larger frame.

Form Quality

A tight plank keeps force moving through the chain instead of leaking through sag or sway. Clean lines keep wrists and lower back happy while you work.

Pick Assumptions That Fit You

To build your personal estimate, pick a pace window that matches your current fitness. If 15 reps take about 60 seconds, use the right column in the first table. If it takes 30 seconds, use the left. If it lands near 45 seconds, split the difference.

Now match your weight row and you have a number that reflects your set. If you add a higher jump or a strict push-up, expect a small bump. If you remove the jump or break at the bottom, expect a small drop.

Sample Set Plans

New To Burpees

Do 3 rounds of 10 reps. Rest 60 seconds between rounds. Aim for smooth transitions and a small hop. Record time per round so you know your pace.

Comfortable And Building

Do 4 rounds of 15 reps. Rest 45 seconds between rounds. Keep a short hop and a clean plank. Try to hold the same time in each round.

Short, Hard Finisher

Do 2 rounds of 20 reps. Rest 30 seconds between rounds. Add a full push-up and a taller jump. Cap it if form starts to slip.

Second Table: Time For 15 Reps Vs Calories

The figures below use the same MET 11 base. They show how pace and weight change energy for a single 15-rep set.

Time For 15 Reps	60 kg (kcal)	90 kg (kcal)
30 seconds	5.8	8.7
45 seconds	8.7	13.0
60 seconds	11.6	17.3

With MET-based math, per-minute energy at a given intensity is set by body weight. What changes with pace is how long the set lasts and how much work fits into that window.

Form Notes That Save You

Hands And Shoulders

Plant the hands under the shoulders. Spread the fingers, screw the palms into the floor, and lock the rib cage. That sets a solid base for the plank and push-up.

Hips And Core

Brace the midline before you pop the feet back. Keep the hips in line with the shoulders, not sagging. A stacked plank spares the lower back.

Feet And Jump

Land flat, then drive through the whole foot. Stand tall, add a small hop, and clap overhead. That little jump helps with rhythm without beating up the knees.

Ways To Scale Without Losing The Point

No-Jump Burpee

Step back to plank, step in, and stand tall. Keep the cadence steady. This version still delivers a clear pulse without the ankle load.

Incline Burpee

Hands on a box or bench. Shorten the push-up range and keep the chest proud. Great for sore wrists or tight hips.

Burpee To Target

Pick a mark on a wall and clap to that height. It keeps the top of the move honest and sets a repeatable standard from rep to rep.

Putting It All Together

For most healthy adults, 15 burpees land in the single-digit to low-teens range for calories. Your number depends on pace, size, and the details of the move. Use the tables to set a baseline, then adjust up or down based on how you perform the rep.

Track the time for your sets. Note your weight and whether you add a push-up or jump height. Small, repeatable tweaks beat guesswork and make your numbers more accurate week to week.