Even if you are not familiar with working out, you’ve probably heard of burpees. They are a type of high-intensity callisthenics exercise that utilises your body weight. Callisthenics helps in improving strength, endurance, flexibility, and coordination without equipment.
One big question many people ask when working out is how many calories an exercise burns. You might also wonder, does shaking your leg burn calories? The calories you burn depend on your weight, how intense the workout is, and how long you do it. Burpees are known for being effective in burning calories.
Calories Burned
On average, a person burns around 10 calories per minute while doing burpees. Since it takes about three seconds to do one burpee, you can complete roughly 20 burpees per minute. You’ll burn about 50 calories for every 100 burpees.
Your weight also plays a role. For example:
A person who weighs 125 pounds burns about 8 calories by doing 20 burpees.
Someone who weighs 155 pounds burns around 10 calories for the same number.
If a person weighs 185 pounds, they can burn up to 12 calories by doing 20 burpees.
How Many Should You Do?
Burpees are advanced moves, so it’s important to do them with good form to prevent injuries. If you’re doing one burpee every three seconds, you might do around 20 per minute. If you go slower, you may do 10 to 15 per minute. The number of burpees one must do depends on their fitness level and goals.
How to Do a Burpee
A burpee combines a plank and a squat jump. Here are the steps:
Stand with your feet hip-width apart.
Squat down and place your hands on the floor.
Jump your feet back into a plank position.
Jump your feet forward to your hands.
Jump up with your arms overhead.
Repeat the steps.
You can also add moves like a pushup during the plank or a tuck jump at the end for more intensity. Always focus on proper form to avoid injury.
Benefits of Burpees
Burpees give you a full-body workout. They help build strength and endurance and also support heart health. They are often used in high-intensity workouts that switch between intense effort and rest. This type of workout may help burn more calories and improve fitness faster than regular workouts.
Burpees also help lower blood pressure and improve overall health. They are a great choice if you want to exercise without using any equipment.
Similar Exercises
If you can’t do burpees, try these alternatives:
Jumping jacks: A full-body move that’s easier on the shoulders.
Jump squats: Focus on leg strength without the plank.
Push-ups: Strengthen the upper body without jumping.
Plank jacks: Use the plank position without standing up.
Burpee Modifications
If burpees feel too hard at first, try these changes:
Step instead of jumping into the plank.
Don’t add the final jump at the end.
Perform each move slowly and one at a time.
The Bottom Line
Burpees are a intense bodyweight exercise that can burn 8 to 12 calories per minute. They are known for building strength, stamina, and burning fat. Beginners should start slowly and learn the correct form. As your strength improves, you can try harder variations or add more repetitions to your workout.