Burpees: The Complete Workout With The Most Amazing Benefits - Updated September 2019

In our fast paced lives today one can easily forget how important it is to take care of our health. The diet and exercise regimen gets ignored, and the effects of this can be seen in the long run. An unhealthy lifestyle can mark the beginning of various health issues and lifestyle diseases.

One of the best ways to reap a range of health benefits is by maintaining an exercise schedule. Along with the right diet and adequate sleep, it forms the basis of a long and healthy life. Exercise also helps you to feel energetic and can be a great mood elevator.

One of the exercises that give you a full body workout, does not need any equipment and can give you the desired results is a burpee. It is used to increase strength and agility. There are many variations of this exercise and if you are wondering how many calories do burpees burn, read more to find out about them.

What is a burpee?

A burpee can be defined as an aerobic exercise that tests your entire body. It can help to increase your concentration as you burn the calories.

It is a combination of a squat, a push-up, and a vertical jump and these have to be done in quick succession. It is a great way to test your co-ordination and fitness levels. It is no wonder then that burpees are called the ultimate bodyweight workout.

Since burpees are high-intensity exercises, they are known to be more effective in burning calories than any moderate form of exercise. Since one would use different muscles to perform the burpee, it burns more calories, which will eventually help in weight loss.

Some skeptics wonder how many calories do burpees burn. The burpee is one of the most popular methods of exercise all over the world, and its effectiveness is a major reason for its popularity.

How many calories do burpees burn?

The correct type of weight loss cannot happen without exercise. The one question that most people who want to lose weight have is how many calories do burpees burn.

It has been observed that any high-intensity workout could result in burning 8-14 calories per minute. Hence, doing burpees for a minute could help you burn 10 calories on an average.

However, the exact number of calories burnt would depend on a number of factors such as the intensity of the workout, its duration, etc. It would also depend on the weight and metabolism of the individual as well as conditioning level. Hence the answer to how many calories do burpees burn would be that they burn a substantial amount for some amazing benefits.

Types of burpees and how to perform them:

Apart from the standard method of a burpee, there are different variations to this exercise. You can choose the one to do depending on your fitness level.

For those who want to know how many calories do burpees burn, here are the most popular types burpees and their techniques:

1. Standard burpee

The standard burpee consists of the steps which are as given below:

  • You need to start in the standing position. Keep your feet shoulder-width apart. Lower your body such that it is in the squat position and then place both your hands on the floor.
  • Now kick both your feet back such that you are in the push-up position. If you are a beginner and cannot kick your feet back, you can get into push-up position by taking them back slowly. The hands must be firmly placed on the ground.
  • Lower your chest and thighs and do a pushup. Bring your chest back up by using your arms.
  • Kick your feet back in and get back to the squatting position. Beginners can take the feet back in slowly if they are unable to kick the feet in.
  • Now stand up, jump in the air and clap your hands overhead. Get back into standing position to complete the standard burpee.

2. Half burpee

The half burpee is suited for beginners. It is a shorter version of the standard burpee. It is easier than the full burpee as you would require less agility and strength to do it.

  • Stand with your feet shoulder-width apart. Now squat down and place both your hands on the floor.
  • Kick your feet back such that your back is maintained as straight as possible. Keep the hips at a low level.
  • Kick your feet back in from this bridge position. Stand up to return to the starting position.
  • If you want to increase the intensity level of a half burpee you could try including a pushup on your knees. This would work as an intermediate burpee for those who want to increase the intensity and wonder how many calories do burpees burn.

3. Superman burpee

Another variation to the standard burpee is the Superman burpee. It is more intense and a great option for those who want to know how many calories do burpees burn. It is an intermediate and advanced level workout.

  • Stand with your feet shoulder-width apart. Now squat down and place both your hands on the floor.
  • Kick your feet back, and get into the plank position. Now lower your chest to the ground.
  • Keeping the chest on the ground, lift your hands and stretch them out in front of your shoulders. This engages your upper as well as your lower back.
  • Now bring the hands back under the shoulders and lift your chest up to get into the plank position again.
  • Kick your feet back in and get into squatting position. Jump up and clap your hands overhead. Get back into standing position to complete the Superman burpee.

4. Single leg burpee

The Single Leg Burpee is designed to be an intermediate level workout. In this Burpee, one leg is isolated at a time to give you a more intense workout.

  • Stand with your feet shoulder-width apart. Now raise the left leg. Lower your body to get into squat position and place both your hands on the floor. Continue to keep your left leg raised off of the ground.
  • Kick your right leg back and get into plank position.
  • Now kick the right leg back in from this bridge position. Stand up to return to starting position.
  • Jump in the air only on your right leg, keeping the left leg raised. Clap your hands overhead and get back into standing position.
  • Repeat the above steps with the right leg raised throughout the burpee.
  • If you want to increase the intensity, you can do a pushup after you get into plank position just like in a standard burpee.

5. Mountain Climber Burpee

The mountain climber burpee is a high-intensity burpee that can help you work on your core. You will not need to worry about how many calories do burpees burn with this advanced level variation.

  • Stand with your feet shoulder-width apart. Now squat down and place both your hands on the floor.
  • Kick your feet back, and get into the plank position. In this position, you need to perform mountain climbers. You can do so by bringing one knee towards your chest while keeping the other leg extended. Rapidly alternate between both the legs so that it feels as if you are running.
  • Keep your hips down and back straight while doing the mountain climbers. Do four knee drives in all, two times per knee and keep your core engaged throughout.
  • Now kick your feet back in and get into squatting position. Jump up and clap your hands overhead. Get back into standing position to complete the mountain climber burpee.
  • You can also do a tuck jump at the end of the burpee where you pull your legs as close as possible to your chest. This would then be called a mountain climber tuck jump burpee.

6. Spiderman burpee

The Spiderman burpee is another interesting variation. Those with concerns about how many calories do burpees burn must try this out.

  • Stand with your feet shoulder-width apart. Now squat down and place both your hands on the floor.
  • Kick your feet back, and get into the plank position. Now lower your chest and thighs to do a pushup. As you lower your chest, bring your left knee towards your left elbow. While raising your chest, bring the left knee back to position such that both feet are together and you are in a plank position.
  • Now kick your feet back in and get into squatting position. Jump up and clap your hands overhead. Get back into standing position to complete the Spiderman burpee.
  • In the next burpee, bring your right knee towards the right elbow and perform the same steps given above.
  • Alternate between both knees for a complete workout.

7. Box burpee

This variation of the burpee includes a box jump.

  • You could follow all the steps of a standard burpee till you jump into a squat position from the plank position.
  • Now you could add a box jump here where you bend your knees slightly and jump onto a ledge or stable surface.
  • You can jump down or step down from the elevated surface to get back into starting position.

Always remember to start with few repetitions in the beginning for all the above burpees. You could increase the repetitions and the sets as you progress from beginner to intermediate and advanced levels.

Benefits of Burpees

Burpees are a great exercise to tone the different muscle groups of your body with one single full-body exercise. Let us look at some of the benefits of burpees:

1. Complete workout

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Many exercises work by isolating certain muscles such as triceps, biceps etc. On the other hand, burpees can ensure that you have a complete body workout where all the muscle groups would be engaged.

It would work on your core, glutes, quadriceps, hamstrings, shoulders, arms etc. It also helps you to do an otherwise boring cardio workout in a much more dynamic way.

With plenty of variations and no worry about how many calories do burpees burn, you can never get bored. You can add it to your other workouts as they are tough but fast paced and fun.​

2. No equipment required

Many other exercises involve the use of heavy equipment. Unlike them, burpees require no equipment at all. They can be done at the park or even at home if the weather does not permit to get out.

You can do them anywhere. If you are traveling and do not have access to a gym, you can do them in the comfort of your hotel room.​

You will always have the answer to how many calories do burpees burn as now you will not have a reason to skip your workout. Since it is a quick workout, it is perfect for those who are pressed for time but want to get or stay fit.​

3. Builds strength

One of the effects of doing burpees consistently is the strength it adds to your entire body. Two of the best strength building exercises are push-ups and squats. Burpees incorporate both of them.

It helps to add strength to your muscular bulk, the legs, and the entire body. The strength that one gets after including burpees in their workout regime is evident in daily activities.

You will be able to carry heavy groceries, enjoy playing with your child at the playground better etc. Hence, burpees are a great example of functional fitness. Now you can stop wondering about how many calories do burpees burn as it does much more than that.​

4. Builds endurance

According to a study, high load exercises that involve high repetitions are very effective to increase muscular endurance. They require you to perform repetitions in quick succession. This not only increases your endurance for sports but other activities as well.

If you are looking for great results quickly and you are not worried about how many calories do burpees burn burpees are the best option. Apart from its other benefits, it can help you learn a new sport or get into shape fast.​

5. Weight loss

Weight loss can take place if the number of calories burned is more than the number of calories consumed. With such a heavy intensity workout like burpees, your concerns about how many calories do burpees burn are unfounded.

It can burn 50% more fat than that moderate exercise. The caloric expenditure when performing burpees is immense. It can also help you increase your metabolism through the day. This means that you will continue burning calories even long after your burpee workout.​

6. Improves anaerobic capacity

Burpees are one type of anaerobic training, which helps to improve the health of your lungs and heart

Burpees are a short duration workout but they are very high intensity. They require the body to produce energy but without the assistance of oxygen. Thus by performing burpees consistently, you can increase your body’s anaerobic capacity.​

Common mistakes to avoid

While the benefits of burpees are many, it is also crucial that they are performed correctly. The thought of how many calories do burpees burn must be secondary in comparison with the correct technique to do burpees. The incorrect technique will not give you the desired results and could also lead to injury.

Given below are some of the most common mistakes that people commit during burpees and how to avoid them:

1. Arch of the back

A common mistake that people make is arch the spine. In this position, the chest is lifted but the stomach remains on the floor. This can lead to strain on the back and the elbows.

It is important to keep the torso in the perfect plank position when you are lowering the body and well as raising it. You must also keep the abdominals engaged. If required you can modify the knees by dropping them.​

2. Knees collapsing

When you do not engage your core and quadriceps, the knees tend to cave in when doing a squat. If the knees are inwards, stress is placed on them and this is not desirable.

The legs should be opened up so that the knees are pointing ahead. In order for the jumps to be powerful, the knees must be aligned with the ankles. This makes it easy for the energy to transfer from your feet to hips to shoulders.​

3. Too many repetitions

As the number of repetitions increases, there is a tendency for the form to suffer. Ensuring that the form is always correct is more important that wondering about how many calories do burpees burn or the number of repetitions.

If required, slow down the movement a little and get the form correct. The form has to be a top priority and it requires concentration till you are comfortable with the movement.​

4. Plank position

The plank position is one of the most important components of the burpee. It is crucial to always maintain the correct plank position. The shoulders must be over the wrists whenever you jump in and out. They should not move forward or back

Tips to get your burpees right

1. Keep the core tight

Keeping the core tight will increase the effectiveness of the burpee. It helps in increasing the benefits of strengthening and maximizing the burning of calories. If the core is kept tight, the stress on the spinal column is reduced, thus preventing lower back pain.

2. Breathe

In the quest of performing the burpee and while wondering about how many calories do burpees burn, many people forget to breathe.

Holding your breath during any exercise is not advisable as it may cause you to faint. Holding the breath may cause fatigue faster and dizziness as well. Breathe well to optimize your burpees.​

3. Clapping

Adding a clap at the end adds a fun element and keeps you engaged. It also helps to signify the end of a repetition and makes burpees more fun.

Conclusion

Burpees are well loved and equally hated. They are loved because they give you an unmatched workout experience that you can enjoy anytime and anywhere. They are hated because they are tough and make you push your physical limits can never before.

They do not just answer the question of how many calories do burpees burn but they promise and deliver much more.

It does not matter if your fitness level is at a beginner or advanced stage. There is a range of variations to choose from depending on your preference and fitness level. All you need is the will and desire to attempt this intense workout. The results will be so amazing that you will surely continue to make the most of it.

If you are wondering if burpees are the workout for you and how many calories do burpees burn, get ready to be amazed. Try it today for a life-changing transformation.

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