Calories Burned Doing burpees at 55 kg — 440 kcal per Hour

calories burned doing burpees 55kg — the short answer is 440 kcal per hour. That figure is for a 55 kg (121 lb) person doing burpees at the intensity the 2011 Compendium of Physical Activities assigns to it, and this page works the number out in full so you can check it, scale it to any session length, and see how it compares with other activities at the same body weight.

The headline number is an estimate, not a measurement of your body. Two people of the same weight doing the same activity for the same hour will burn different amounts, because fitness, technique, temperature, and how hard they actually push all move the real figure. What the formula gives you is a fair, standardised comparison — the same method researchers use when they rank activities by energy cost — and that is exactly what it is useful for: comparing options, planning a week, and setting a realistic expectation before you start.

Burpees are the exercise people love to hate: a squat, a jump back to a plank, a push-up, a jump forward, and a jump into the air, all in one continuous movement. Every major muscle group works, the heart rate climbs within seconds, and there is nowhere to hide — which is exactly why trainers use them. They are also the exercise most often done badly, because fatigue arrives fast and form is the first thing to go.

The figure on this page uses the closest published value — calisthenics at a vigorous effort, 8.0 METs — because the Compendium has no exact entry for burpees specifically. That puts burpees alongside jumping jacks and mountain climbers as vigorous bodyweight work, and the hourly figure is an extrapolation: nobody does continuous burpees for an hour, and the 10- and 15-minute figures are the ones that matter.

Work out your own number

Use the calorie calculator to get your own daily figure: it combines your basal metabolic rate with your activity level and your goal, so a single activity session slots into a full-day picture instead of floating on its own. If you want the activity alone at your exact weight rather than the 55 kg worked example on this page, the running calorie calculator takes any weight and duration and applies the same MET method. Both tools show their working, and both label their results as estimates.

The formula, shown and cited

The calculation comes from the Compendium of Physical Activities (Ainsworth et al., Medicine & Science in Sports & Exercise, 2011; 43(8):1575–1581), which assigns every activity a MET value — a multiple of your resting metabolic rate. One MET is the energy you use sitting quietly. The formula is:

Calories per hour = MET × body weight (kg)

For this page the MET value for doing burpees is 8.0, which makes it a vigorous-intensity activity by the usual classification (under 3 METs is light, 3 to 6 is moderate, above 6 is vigorous). The worked example uses the midpoint of the 50-60 kg band, 55 kg:

8.0 MET × 55 kg = 440 kcal per hour

For any other duration, multiply by the hours: calories = MET × weight (kg) × hours. A 30-minute session is half the hourly figure, a 90-minute session is one and a half times it, and the table below does that arithmetic for the common session lengths so you do not have to.

There is no exact Compendium entry for burpees, so this page uses the closest published value: calisthenics at a vigorous effort (8.0 METs).

Your numbers at 55 kg

Session length Calculation Calories burned
15 minutes 8.0 × 55 × 0.25 110 kcal
30 minutes 8.0 × 55 × 0.50 220 kcal
45 minutes 8.0 × 55 × 0.75 330 kcal
60 minutes 8.0 × 55 × 1.00 440 kcal
90 minutes 8.0 × 55 × 1.50 660 kcal
120 minutes 8.0 × 55 × 2.00 880 kcal

A useful way to read the table is backwards: to burn roughly 500 kcal from doing burpees alone at 55 kg you would need about 68 minutes. Three one-hour sessions a week come to about 1,320 kcal a week from this activity, and five 45-minute sessions come to about 1,650 kcal a week. Those weekly totals are the numbers that matter for weight management, because a single session is a small fraction of a week's energy balance — consistency across weeks is what moves body weight, not one heroic session.

Note also that the table scales linearly with weight. A heavier person burns more doing the same activity for the same time, because there is more body to move; a lighter person burns less. That is not a judgement about fitness — it is physics, and it is why every calories-burned figure on this site states the weight it was calculated at. If you weigh 10 kg more than the 55 kg example, add roughly 80 kcal per hour; 10 kg less, subtract the same.

How the number changes with body weight

Weight band Midpoint kcal per hour kcal per 30 minutes
50-60 kg 55 kg (121 lb) 440 220
60-70 kg 65 kg (143 lb) 520 260
70-80 kg 75 kg (165 lb) 600 300
80-90 kg 85 kg (187 lb) 680 340

The band table is the quickest way to find your own figure without doing the multiplication. Find the band your weight falls in, take its midpoint, and read across: that is the hourly burn the Compendium method gives for doing burpees at your weight. If you sit on a boundary — exactly 60, 70 or 80 kg — either neighbouring band is a fair estimate, and the difference between them is small: at 8.0 METs, each 10 kg of body weight is worth about 80 kcal an hour, so a few kilograms either way changes the result by only a handful of calories.

How doing burpees compares at 55 kg

Activity MET kcal per hour kcal per 30 minutes
Doing burpees 8.0 440 220
Doing jumping jacks 8.0 440 220
Playing tennis singles 8.0 440 220
Doing mountain climbers 8.0 440 220
Running at 5 mph 8.3 457 228

The comparison is the honest way to choose between activities. A higher MET is not automatically better: an activity you enjoy and repeat three times a week beats a harder one you quit after a fortnight, and joint-friendly options matter more than raw burn for anyone with knees or a back that complain. Use the table to see the trade-offs — for example, swapping a lower-MET activity for a higher one for the same 30 minutes — and then choose on enjoyment and sustainability, not on the biggest number.

How to use the result

Do burpees in sets, not continuously. Ten burpees, rest for 30 to 60 seconds, repeat — five sets of ten is a demanding session for most people. Keep the plank position tight, do not let the hips sag, and land softly from the jump with bent knees. If the push-up is too much, step back to the plank instead of jumping, and skip the jump at the top until the basic movement is comfortable.

Use burpees as a finisher or as part of a circuit, not as a whole workout. A circuit of burpees, squats, push-ups and a short run, repeated three or four times, gives you strength, cardio and variety in one session — and it is far more sustainable than trying to do burpees alone for twenty minutes. Warm up first: cold muscles and burpees are a poor combination.

For weight loss, the activity calories sit on top of your daily food intake, and the safe frame is a deficit of roughly 300–500 kcal a day, aiming for 0.5–1% of body weight per week. Never let the activity numbers talk you into eating far less: the safety floors are 1,200 kcal a day for women and 1,500 kcal a day for men, and any intake below those needs medical supervision. A 440-kcal session does not "earn" an extra meal of the same size, either — the body compensates, appetite rises after hard sessions, and the deficit that matters is the weekly average, not a single day's maths.

What the number does NOT tell you

MET values are population averages, and the error on any single person is real. The Compendium value was measured on a sample of adults, not on you, and it assumes a standard intensity. If you push harder than the standard, you burn more; if you coast, you burn less. Heart-rate monitors and power meters estimate the same thing from different signals and disagree with each other by 10 to 20% on a good day, so treat every figure — including this page's — as accurate to roughly that band, not to the single calorie.

The figure also counts gross energy, which includes the calories you would have burned sitting still during that hour anyway. The extra burn above rest is the gross figure minus your resting rate for that hour (roughly 55 kcal for a 55 kg person at 1 MET), so the net cost of an hour of doing burpees is about 385 kcal, not 440. That distinction matters when you add activity calories to a daily total that already includes your resting metabolism — counting gross calories on top of a full BMR double-counts the resting hour.

The MET value is the closest published value, not a measurement of burpees specifically, and it assumes continuous effort at a vigorous pace. Real burpee sessions are intervals with rests, and the average burn per minute is lower than the table's continuous rate. Form matters too: a slow, careful burpee with a full push-up is harder than a rushed one with a sagging plank, and fatigue changes the movement within a single set. Treat the figures as accurate to roughly 10 to 20% either way.

Finally, the formula knows nothing about your body composition, fitness, or health. Muscle burns more than fat at rest, trained people are more efficient at a familiar activity (and therefore burn slightly less for the same work), and illness, heat, altitude, and medication all shift the real number. If you have a medical condition, are pregnant, or take medication that affects heart rate or metabolism, treat this page as background information and talk to a clinician before building a training or weight-loss plan around it.

Frequently asked questions

How many calories do I burn doing burpees for 10 minutes at 55 kg?

About 73 kcal of continuous burpees. In practice burpees are done in sets with rests, so count only the minutes you are actually moving: five minutes of burpee time at 55 kg comes to roughly 37 kcal. A session of five sets of ten burpees with rests typically takes 10 to 15 minutes in total and burns less than the continuous figure.

How many burpees burn 100 kcal?

It depends on your pace and body weight, but as a rough guide: at 55 kg, the burn is about 7.3 kcal a minute during continuous burpees, and a steady pace is roughly 10 to 15 burpees a minute. That puts 100 kcal at roughly 14 to 21 burpees — but that is an estimate built on an estimate, and the honest answer is that burpees are usually counted in sets and time, not in calories per repetition.

Are burpees good for beginners?

They can be, with modifications. A beginner version — step back to the plank instead of jumping, no push-up, no jump at the top — is a manageable full-body movement. Start with sets of five, rest well between sets, and add repetitions over weeks. If you have wrist, shoulder, knee or back problems, get advice from a clinician first, and stop if a joint hurts sharply.

How do burpees compare with jumping jacks?

They are rated the same: both use the closest published value of calisthenics at a vigorous effort, 8.0 METs, so at the same weight and duration they burn the same on paper. In practice burpees feel much harder, because they involve a push-up, a jump and a full change of level, while jumping jacks keep you upright. Burpees work more muscle; jumping jacks are easier to sustain.

What muscles do burpees work?

Almost all of them: legs and glutes in the squat and jump, chest, shoulders and triceps in the push-up, core and shoulders in the plank, and the whole cardiovascular system throughout. That is why they are so tiring — there is no muscle group getting a rest. They build conditioning and coordination more than they build maximal strength, so pair them with proper resistance training if strength is the goal.

Related pages

Estimates only, not medical advice. Minimum safe intakes: 1,200 kcal/day women, 1,500 kcal/day men — consult a healthcare professional before a very-low-calorie diet.