How Many Calories Do Burpees Burn?

Burpees are the internet’s favorite punishment — and a terrible place to trust a round counter that ignores rest on the floor.

At MET ≈ 8 (vigorous continuous burpee work), expect roughly 280 kcal in 30 minutes at 70 kg (about 560/hour). Heavier bodies burn more; rests and easy intervals burn less.

Weekly energy balance still decides fat loss. Board numbers are estimates — not vouchers.

Calorie estimates by bodyweight and duration

Estimated calories for Burpees (MET ≈ 8) — approximate:

55 kg: 15 min: ~110 · 30 min: ~220 · 45 min: ~330 · 60 min: ~440

70 kg: 15 min: ~140 · 30 min: ~280 · 45 min: ~420 · 60 min: ~560

85 kg: 15 min: ~170 · 30 min: ~340 · 45 min: ~510 · 60 min: ~680

Continuous work only. Phone breaks do not count.

What drives the burn

MET ≈ 8.0 for dense continuous burpees. Slow step-back versions and long breathers crash the average.

Bodyweight and continuous intensity beat the class nickname.

Training value

Brutal conditioning in tiny space. Dose carefully if wrists and shoulders complain.

Keep protein around 1.6–2.2 g/kg if you are cutting and training hard.

Where IGNITE AI fits

After burpees, “I earned pizza” writes itself. IGNITE AI is the kill-switch: photograph the plate before the story hardens, keep the session on the same day, see whether the suffering moved anything but appetite.

Bottom line

Ballpark 280 kcal / 30 min at 70 kg for burpees at MET ≈ 8.

Suffer on purpose. Log on purpose. IGNITE AI for people who burpee and still want a waistline.