Calories Burned Doing Burpees: Chart by Weight and Calculator
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This page shows how many calories you might use doing burpees. The table below provides estimates based on the Adult Compendium of Physical Activities. These numbers are just estimates for a typical adult. Your real burn varies with your fitness, technique, body composition, and how hard you actually work. Keep in mind that fitness trackers also estimate your energy use.
The table gives values for a 30 minute session at different body weights, ranging from 120 to 240 pounds.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort (code 02020) | 7.5 | 214 | 268 | 321 | 375 | 429 |
| High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort (code 02214) | 11.0 | 314 | 393 | 472 | 550 | 629 |
By duration
For the row “Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort” (7.5 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 107 | 134 | 161 | 188 | 214 |
| 30 min | 214 | 268 | 321 | 375 | 429 |
| 45 min | 321 | 402 | 482 | 563 | 643 |
| 60 min | 429 | 536 | 643 | 750 | 857 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Calisthenics (e.g., pushups, sit ups, pull-ups, jumping jacks, burpees, battling ropes), vigorous effort: 7.5 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 268 kcal.
Which row is you?
The table splits burpees into categories based on speed, effort, and setting. The first row covers general vigorous calisthenics, with a MET value of 7.5. Choose this if you mix burpees with pushups, sit ups, pull-ups, or jumping jacks at a steady, challenging pace. The second row uses a MET of 11.0 for high intensity interval exercise. Pick this row if you push at maximum effort with very short rests, combining burpees with mountain climbers or squat jumps. Your choice depends on how intensely you push your limits during the workout.
What changes the real number
- Your current fitness level affects how efficiently your body uses oxygen during the movement.
- Your body composition changes the energy required to lift and lower yourself.
- Your technique and range of motion dictate how much muscle mass you recruit for each repetition.
- The actual intensity and rest periods you take between sets alter your total energy output.
Practical tips
- Focus on keeping a tight core to protect your lower back when jumping your feet out.
- Land softly on the balls of your feet to reduce the impact on your knees and ankles.
- Track your actual working minutes rather than the whole session time for a more accurate estimate.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sudden or severe chest pain that spreads to your neck or arms.
- Dizziness or feeling like you might pass out during the exercise.
- Sharp joint pain in your wrists, knees, or lower back.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.