How Many Burpees to Burn 1000 Calories?

Burpees are one of the most effective bodyweight exercises. They work almost every single part of your body. To boost your strength and endurance, improve cardiovascular strength to lose weight, burpees should be your first choice.

Couple doing burpees exercise at home

But how many burpees do you need to burn 1000 calories?

An average man burns 10 calories per minute doing burpees. So if you want to burn 1000 calories you need to have at least 2000 burpees. You can reach this goal in two weeks by doing 143 burpees a day.

In this article, you will learn how many calories burpees burn, why it is best to lose weight, what you should learn more about, and how to do burpees to lose weight effectively at home.

So keep reading.

How many burpees to burn 1000 calories?

An average person can do 20 burpees in a minute. If you weigh 150 pounds you can burn 10 calories per minute doing burpees.

But how many burpees do you need to burn 1000 calories?

What will be the math,

  • Your desired calories = 1000 Cal
  • 1 Minute/20 burpees burn= 10 Cal
  • Now, (1000÷10)=100
  • So, you need, (20*100)=2000 Burpees

You need 2000 burpees to burn 1000 calories at 150 pounds weight.

How many burpees to burn other desired calories...

  • 100 Burpees to burn 50 calories
  • 200 Burpees to burn 100 calories
  • 400 Burpees to burn 200 calories
  • 600 Burpees to burn 300 calories
  • 1000 Burpees to burn 500 calories
  • 2000 Burpees to burn 1000 calories
  • 7000 Burpees to burn 3500 calories


Read more: How many jumping jacks to burn 1000 calories?

How many calories do burpees burn?

Burpees are a combination of four other exercises push-ups, squats, jumps, and plank. It requires a lot of muscles to perform. So naturally, it burns more calories compared to similar exercises like jumping jacks and Russian twists

An average person can burn 10-15 calories per minute doing burpees. Though burning calories highly depends on the person's gender, weight, the intensity of exercise, and a lot of other things. If you weigh 150 pounds you can expect to burn 50 calories doing burpees in 5 minutes.

You can check exactly how many calories you will burn to do burpees by using an online calculator like this one form, Burned-calories dot com.

Not only for burning calories but burpees has plenty of other health benefits. Such as improving heart and lungs function, improving physical strength, building muscles, and staying fit.

So If you are willing to do burpees for weight loss, that will be great. But you can do a certain amount of burpees every day for good health and wellbeing. Doing burpees is a great way to boost Endorphine the feel-good hormone and testosterone, men's sex hormone.

You can do 50 jumping jacks every day in 2 sets, 25 reps of each, in the morning and afternoon.

Calories burned by burpees:

  • An average person burns 10 calories doing burpees a minute
  • Doing an hour of burpees burns an average of 550-660 calories
  • Performing 10 burpees burn roughly 05 calories
  • Do 100 burpees burn an average of 50 calories

Burning calories is not the same for everyone?

Burning calories is not the same for everyone. This means we are not burning calories equally. For example, If your weight is 150 lbs doing 1 minute of burpees you will burn 10 calories whereas a 185 lbs person burns 12 calories.

Calorie burned to depend on one person to another. Several things affect how many calories you burn doing an activity. It can be your sex, age, weight, genes, and more.

Naturally, men burn more calories than women. Because they tend to have more muscles, also their physical activity level is much higher than ours.

If you want to burn more calories doing an activity or exercise, experts recommend focusing on two things:

  • Do exercise at a higher intensity on an average time
  • Exercise at a normal pace for a longer time

So, you can take this approach. I don't know your age or gender. So I can't give you the exact number of burpees you should do every day. But as a general rule, you will burn around 10 calories every minute by burpees. So, you can do 30 minutes of burpees every day at 2 sets. This is for people of moderate or advanced levels.

If you are a beginner and willing to practice burpees for weight loss. I recommend you to do 10 minutes of burpees a day, in the morning and the evening along with a good diet and other activities like running or swimming.

Remember that for losing weight you have to maintain a calorie deficit. You have to decrease the glucose and sugar level diet-wise. Then your body will start to use its own fat for energy. And slowly over time, you will lose weight.

You can do this calorie deficit by following a good diet like keto or you can burn more calories than you eat with exercise. But weight loss expert Dr. Eric Berg recommends maintaining a good diet while doing regular exercises. That is proven, and practically perfect. So you can do it.

Read more: How to burn calories fast at home (20 Golden tips)

How to calculate your own calories burning by burpees?

If you want to calculate how many calories you burn doing burpees based on your weight, age, and gender. How did you do that? Well, your friend Anna Rose is here to help. 

To determine how many calories an activity burns, fitness experts often use METs or Metabolic Equivalents. METs are simply the calories you need at rest.

For example, if you just sit at your desk, your metabolic equivalents will be 4. While you running at a normal pace your MET is 6. High-intensity exercises like burpees MET is around 08. This means you will burn a minimum of 08 calories per minute from burpees. It can be higher or fewer based on your weight and the intensity of the burpees.

See how many calories you will burn per minute doing burpees:

  • Multiply the MET of an exercise by 3.5
  • Take the number and multiply it with your weight in kg
  • Now divide the number by 200

The result will be the number of calories you will burn per minute by doing burpees.
For example, 185 lbs man will burn: (8*3.5*84÷200)=11.76 calories. That means 185 lbs man will burn around 12 calories per minute doing burpees.

Read more: Are jumping jacks effective for weight loss?

Are burpees effective for weight loss?

Burpees are a great exercise that you can do both in cardio sessions or with High-Intensity Interval Training. It targets a lot of muscles and works at a greater pace. So you can expect to burn the maximum calories. But is it enough to lose weight? How would be sure?

Burpees are a complex bodyweight exercise that burns a large number of calories. But doing only burpees to lose weight requires a lot of reps, which means thousands and even more.

Doing a single exercise for a long time can be the cause of overdoing problems. So for losing weight, you must do burpees with a combination of other exercises. At the same time following a good diet will give you the best result.

For example, If you burn 500 calories daily, after a week you will lose 1 pound (it varies). So how you will do burpees to make it easier.

Well, as a beginner you can do 10-15 minutes of burpees every day. Which will burn over 100 calories. With that, you can run for 30 minutes daily, 2 sets in the morning and the evening, which will burn around 250 calories. And to cut the remaining 150 calories you can do a calories deficit, following a home diet.

So with the combination of different exercises and a home diet you can burn 1 pound every week. That's why burpees are always favorite for people from beginners to advanced. So try it, you will be great.

Read more: 30 Smart tips to lose weight fast at home

Most effective burpees variations for weight loss?

The standard burpees are well enough to cut down calories, build up power and muscle endurance. But with variation, you will get more space to choose from. Not only that, but you can also make it harder to perform which will burn even more calories.

Don't miss the below video about 25 of the best burpees variation for burning calories and building strength and losing weight.


Read more: What exercise burns the most belly fat at home?

Risks and issues you should care about?

Burpees are generally safe for people of all fitness levels. But as you heard burpees are a combination of four different exercises (push up, squats and jumps, and planks).

Burpees target especially the upper body, shoulder, and legs. So if you have any serious injuries to any of these organs you should avoid doing it.

Though burpees are an advanced level exercise. So if you are a beginner you should not perform a lot of burpees from starting. You can do 10 burpees every day.

If you are an intermediate-level exerciser means if you do 3 to 5 times workouts every week, you can do 15 of minutes burpees with a set of other exercises like running, swimming, and cycling.

If you are a woman you should avoid doing burpees while pregnant. Older man age of over 50 should avoid doing it.

Don't forget to do a 5 minutes warm-up before starting and 5 minutes of stretches after finishing the burpees workout session. That will help you lower the stress and feel better.

Drink a glass of water, take some deep breaths, and keep some free days for your workout routine. You can go camping or visit the near museum in your area, on those days. That will be fun and worthy.

Read more: 10 best workouts to lose belly fat at home (Science)

The Conclusion

Man doing burpees exercise at home for losing weight

Burpees are an effective cardio exercise. That is super useful for burning calories, building strength and endurance, and losing weight. But this exercise is not recommended for beginners. If you are a beginner you can do 10 minutes of burpees every day.

To burn 1000 calories by doing a single exercise like burpees is kinda insane. I mean just imagine that you have to perform 2000 burpees to burn a thousand calories. Doing an exercise like this amount of time can make problems like ankle pain and leg injuries, stress, and anxiety.

So if you are a beginner who wants to lose weight. I recommend you do burpees with a set of other exercises such as jogging or running, swimming or cycling. Also, you can maintain a good diet to create an effective calorie deficit.

By combining home exercise and diet, if you decrease taking 500 calories every day you will burn around 1 pound a week (depends), and 4 pounds in a month. So, it is worth practicing burpees with other home exercises.

You can try beginner-friendly but effective exercises like jumping jacks to burn calories and lose weight effectively at home. Look at my details articles about jumping jacks here.

I wish you good health and a good life, Anna Rose.

Anna Rose

Anna Rose is a Gym Addict, Exercise Enthusiast and Fitness Writer. She helps people achieve their Fitness Goals from her knowledge and real-life working experience. When she is not working, you can find her practicing Martial Arts in her yard.

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