Burpees can best be described as callisthenic exercises that are a mixture of simple movements, including a squat, jump and a push-up. The exercise makes use of your bodyweight for resistance. Burpees have been designed with the purpose of building endurance. Apart from its other benefits, burpees are popular for burning calories. Know the calories burned with burpees and plan your exercise regime.
The Calories Burned with Burpees as Against Other Exercises
The calories burned with burpees are about 240 to 355 calories in 30 minutes, which are worth the effort. While burpees help in burning calories in a short span of time, there are a number of other exercises that will give you the same results (or better). If you can’t take in the thought of doing burpees or are just curious to compare the calories burned with burpees and other exercises, here is a list.
- Yoga/Stretching: 149
- Weightlifting: 112
- Walking: 186
- Swimming: 223
- Stair Stepper: 223
- Cycling: 260
- Rowing: 316
- Rock Climbing: 298
- Elliptical: 335
- Running (6 mph): 372
These estimations are based on a 30-minute workout performed by an individual weighing 155 pounds.
The Calories Burned with Burpees
Those who opt for burpees can expect to run out of breath while performing this exercise. Be warned: You may run out of will and strength to continue. But if you soldier on and persist, the calories burned with burpees are about 240 to 355 calories in 30 minutes, which are worth the effort. Considering burpees is a full-body exercise, you will tone all the major muscle groups and also be happy about the calories burned with burpees.
You can start burpees by first placing both hands in the air over your head, before coming down and achieving a squatting position. Put your hands to the floor and kick your legs behind you. Work your way to a push-up position, by ensuring that the arms and shoulder are a width apart. You also have the option of doing a full push-up before pressing on with the exercise. Move your feet back in the squat position before engaging your feet into an explosive leap with both your hands placed directly above your head.
There are a number of factors that decide the calories burned with burpees. This includes weight, metabolism, intensity and duration of the exercise. However, according to a study by Harvard University, a person weighing 125 pounds can expect to burn 240 calories in about 30 minutes through vigorous calisthenics, which is similar in intensity to burpees. Similarly, a person weighing 155 pounds can burn about 300 calories in the same amount of time, while a 185-pound individual has the potential to burn 355 calories.
There are a number of variations you can incorporate into your workout other than the standard burpee. These variations too contribute greatly to the calories burned with burpees. The next you hit the gym, or are working out at home, here are some of the other burpee variations you can try. However, do not overdo it if you find any of these difficult to do.
- Spiderman Burpee
- Mountain Climber Burpee
- Rotational Jump Burpee
- Side Plank Burpee
- Box Jump Burpee
- Renegade Row Burpee
- Pike Push-Up Burpee
- Medicine Ball Burpee
- Weighted Burpee
- Single-Leg Push-Up Burpee
- Tuck Jump Burpee
- Broad Jump Burpee
Using the Calories Burned with Burpees to Reverse the Food Effect
If you enjoy indulging in some junk food or high fatty food occasionally, you would surely want to reverse their effect with exercises. What if you were aware of the number of burpees you would have to complete to burn off the junk food you consume? It would probably put you off them for good. Yes, you can use the calories burned with burpees to reverse the food effect.
Let’s just say you wish to know the number of burpees you would have to do in order to burn off the junk food. Here is the time you would have to dedicate to burpees in order to burn off the junk food:
- Slice of pepperoni pizza (298 calories): 30 minutes of burpees
- Medium-sized McDonald’s French fries (380 calories): 38 minutes of burpees
- Grilled cheese sandwich (580 calories): 58 minutes of burpees
- Cheeseburger (423 calories): 42 minutes and 20 seconds of burpees
- Chocolate chip cookie (89 calories): 9 minutes of burpees
- Half a cup of vanilla ice cream (230 calories): 23 minutes of burpees
- Half a bar of dark chocolate (300 calories): 30 minutes of burpees
- Red velvet cupcake (496 calories): 50 minutes of burpees
- 12-ounce bottle of beer (150 calories): 15 minutes of burpees
- 5-ounce glass of red wine (115 calories): 11 minutes and 30 seconds of burpees
- 12-ounce can of Coca-Cola (143 calories): 14 minutes and 20 seconds of burpees
While you are happy with the calories burned with burpees, it is also important to have rest days in between. A good night’s sleep and proper hydration with plenty of water is equally important. It helps your body recuperate and promotes healing only to improve your performance.