How Many Calories Do Burpees Burn Per Minute? | Quick Burn Facts

Calories Burned Per Minute Doing Burpees

Energy use from this move is typically modeled with the standard MET method used in exercise physiology. Two entries cover the range: vigorous body-weight calisthenics that include burpees (about 7.5 MET) and high-intensity intervals featuring burpees, mountain climbers, and squat jumps (about 11 MET). Those two benchmarks translate into a wide span of calories per minute.

Quick Numbers By Body Weight

The table below shows per-minute estimates at both ends of that range. Numbers round to one decimal for readability.

Estimated Calories Per Minute Doing Burpees (By Weight)

Body Weight	Calories/Min @ 7.5 MET	Calories/Min @ 11 MET
50 kg (110 lb)	6.6	9.6
60 kg (132 lb)	7.9	11.6
70 kg (154 lb)	9.2	13.5
80 kg (176 lb)	10.5	15.4
90 kg (198 lb)	11.8	17.3

These figures come from the widely used equation: calories per minute = MET × 3.5 × body weight (kg) ÷ 200. It’s a practical rearrangement of two basics: one MET equals 3.5 ml/kg/min of oxygen and about 1 kcal/kg/hour; combining those relationships yields the per-minute estimate used here.

If your goal is fat loss or weight stability, pairing high-output moves with a sensible intake plan helps. Once you set your daily calorie intake, it’s easier to see how a short burpee block fits into the day.

Why Estimates Vary Minute To Minute

No two minutes feel the same with this movement. A fresh first set pulls higher effort; late-set reps slow down. Small changes—jump height, whether you add a push-up, how tightly you brace the plank—shift the intensity up or down. That’s why you’ll see a range, not a single hard number, even for the same person.

MET Anchors You Can Trust

Vigorous body-weight calisthenics that list burpees among the examples average around 7.5 MET. Short, near-max intervals that explicitly include burpees cluster near 11 MET. Those anchors let you plug your own weight into the formula and get a realistic per-minute range.

Rep Pace And Style

Rep speed changes energy use. Six to eight controlled reps per minute keeps things demanding without red-lining. Ten to twelve smooth reps per minute edges into the upper range. Short intervals where you sprint the reps jump toward the high anchor.

Calories Burned Doing Burpees Per Minute — What Affects It

Body mass is the biggest driver in the equation, followed by intensity. Technique choices matter too—adding a strict push-up or a higher jump drives oxygen cost. Session structure also counts; continuous sets and brief rests keep average output higher than long, chatty breaks.

How To Calculate Your Own Number

1) Pick An Appropriate MET

Use 7.5 MET for steady, continuous sets with clean form. Use 11 MET for aggressive intervals like 20-on/10-off where pace is near max. If you’re between those, split the difference and round conservatively.

2) Convert Weight To Kilograms

Multiply body weight in pounds by 0.4536. If you’re 165 lb, that’s ~74.8 kg.

3) Apply The Formula

Calories per minute = MET × 3.5 × kg ÷ 200. At 74.8 kg, steady sets at 7.5 MET land near 9.8 kcal/min; hard intervals at 11 MET land near 14.4 kcal/min.

How Long Should A Set Be?

Short blocks keep quality high: 30–60 seconds on, equal rest, repeat for 8–12 minutes. That lets you rack up meaningful work without sloppy reps. You can also anchor the work to a rep count (e.g., 8–12 per minute) and run an EMOM for 10 minutes.

External Benchmarks For Intensity

Public-health guidance labels anything that feels hard enough to limit full sentences as vigorous. Burpees usually land there, especially when you string sets with short rests. That framing helps you choose a sensible pace for your current fitness.

For reference MET anchors are published in the Compendium of Physical Activities for conditioning work, and the CDC explains how to gauge activity intensity using easy cues like talk test and perceived effort. You can map your session feel to those categories and pick the right MET for math.

Common Burpee Variations And Their Impact

Basic burpee: squat to plank, jump back, jump up. This is the foundation and a good way to rack consistent work.

Push-up burpee: add a chest-to-floor push-up in the plank. Upper-body contribution rises, pace usually dips a touch, but per-rep cost climbs.

Tuck-jump burpee: jump higher with knees toward chest. The eccentric landing adds load; use sparingly and stop if landings get sloppy.

Box-jump burpee: jump to a stable box. Output spikes; keep volume modest and prioritize safety.

Technique Cues That Raise Or Lower Output

• Flat back in plank: avoids energy leaks and keeps force going into the right places.
• Full hip extension on the jump: short hops cost less; higher jumps cost more.
• Hands under shoulders: shortens transition distances and preserves rhythm.
• Controlled landings: protect knees and ankles when fatigue hits.

Session Templates You Can Steal

Steady Conditioner (7–10 Minutes)

Move at a controlled pace that lets you keep form. Aim for 6–8 reps per minute, continuous. If breathing spikes, pause 10–20 seconds and resume.

Classic Tabata (4 Minutes)

Eight rounds of 20 seconds all-out, 10 seconds rest. Count total reps and try to match your best round in the final two rounds.

EMOM Ladder (10 Minutes)

Minute 1: 6 reps. Minute 2: 7 reps. Keep adding one rep per minute until you can’t finish inside the minute, then hold the last successful number.

Output Benchmarks You Can Use

Here’s a simple way to translate session style into per-minute energy use for a 70-kg mover.

Burpee Styles Mapped To MET And Calories/Min (70 kg)

Style Or Pace	MET Used	Calories/Min
Steady sets (6–8 reps/min)	7.5	~9.2
Body-weight circuit (mixed)	6.0	~7.4
Short HIIT bursts (near max)	11.0	~13.5

Safety, Scaling, And Smart Progression

Warm up with two minutes of easy cardio and a couple rounds of squats, walk-outs, and light hops. Start with sets of 20–30 seconds if you’re new to the move. As control improves, build either rep count or time—not both at once. If wrists feel cranky, use dumbbells as handles to keep wrists neutral or replace the jump with a tall stand.

Who Should Be Cautious

Anyone returning from shoulder, wrist, knee, or low-back issues should scale range of motion and landings. Swap to a step-back plank, skip the push-up, or reduce jump height until tissues catch up.

Putting Burpees Into A Bigger Plan

This move is a spicy tool, not the whole toolbox. Two to three short sessions a week slot neatly alongside strength training and easier cardio. You’ll still burn plenty of calories on non-burpee days from walking, chores, and strength sets; the aggregate matters more than a single session.

If you enjoy clear targets, you might like setting a weekly rep total or pacing goal. Track sets and see how your average minute output changes over time. A little structure goes a long way for consistency.

Want a broader primer that complements this move? Skim our short read on the benefits of exercise.