Burpees combine pushups, squats, and jumps to give you a full-body calisthenic exercise designed to build muscle strength and endurance simultaneously. It’s one of the best calisthenic exercises for calorie burn, using up to 355 calories for each 30 minutes spent performing the exercise. You also get to tone muscles all over your body with each rep.
Factors like the number of reps you perform, the intensity of your workout, your metabolism, and your current weight determine how many calories you burn when performing burpees. For example, studies conducted by Harvard show an average 125-pound person burns up to 240 calories every half hour performing burpees, while a 185-pound person burns up to 355 calories.
Performing burpees burns more calories compared to activities like weightlifting (112 calories per 30 minutes), swimming (223 calories per 30 minutes), and cycling (260 calories per 30 minutes). To maximise your calorie burn, consider adding martial arts or high-intensity interval training (HIIT) to your routine. These activities burn up to 500 calories per 30 minutes while giving you a full-body workout.
Adding bodyweight exercises like burpees to your fitness routine provides various health benefits. It’s an effective way to increase your functional strength, reduce blood pressure, and lower your resting heart rate. Exercises that push your cardiovascular endurance to the max also reduce your risk of health issues like heart disease, diabetes, and strokes.
Burning lots of calories also makes it easier to maintain a healthy weight, protecting you against issues caused by obesity, like higher mortality rates, high low-density cholesterol, and coronary heart disease.
Ten Burpee Exercises That Burn Lots Of Calories
We’ll start our list by going over how to perform a conventional burpee, then going over some of the more popular variations.