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Burpees
Burpees is a 8.0 MET exercise. At 75 kg that is about 10.5 kcal a minute, or 210 kcal in 20 minutes. Form cues, common mistakes and how to progress.
ConditioningKit: NoneWorks: Whole body
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 7.7 | 77 | 154 | 231 | 347 |
| 65 kg | 9.1 | 91 | 182 | 273 | 410 |
| 75 kg | 10.5 | 105 | 210 | 315 | 473 |
| 85 kg | 11.9 | 119 | 238 | 357 | 536 |
| 95 kg | 13.3 | 133 | 266 | 399 | 599 |
How to do it well
- Squat, hands down, jump the feet back
- Chest to floor if you are doing the full version
- Jump the feet in and stand tall
Common mistakes
- Sagging hips in the push-up
- Landing with locked knees
- Going all-out in the first 20 seconds
Make it harder or easier
Progression. Add a tuck jump, or set an every-minute target.
Regression. Step the feet back instead of jumping.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of burpees costs about 105 kcal at 75 kg. In energy terms that is close to 2 047 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does burpees burn?
At 75 kg, about 10.5 kcal a minute — roughly 210 kcal in 20 minutes and 473 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of burpees?
8.0, from the 2011 Compendium of Physical Activities (Compendium 02054, calisthenics, vigorous). That means it costs about 8.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 047 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02054, calisthenics, vigorous · checked 2026-09-02
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