How many calories do 100 burpees burn

Say Goodbye to Calories with 100 Burpees: How Many Can You Burn?

First, in the 1930s, the American physiologist Royal H. The Burpee, put forward by the burpee, is an exercise for agility, coordination, and fitness, included in the training routines of soldiers and Olympic athletes.

Burpee is a combination of motions that train all body muscles to burn fat, gain resistance, and shape the body quickly and healthily. Burpee exercises, one of the finest workouts for using the entire body and burning fat, are challenging and enjoyable.

Burpee exercises are demanding, but they are the greatest if your physical condition allows it and you are willing to be sweaty and exhausted. A reasonably comprehensive exercise combines jumping, squatting, and plank movements. In a single repeat, it works up to 30 muscles.

How many calories do 100 burpees burn?

According to Baton Rouge General, burpees for 17 minutes can burn roughly 160 calories:

  • For each burpee performed, around 9.4 calories are burnt.
    A single burpee takes most individuals roughly three seconds to complete.
  • Depending on speed and regularity, three seconds per burpee is 20 burpees per minute.
  • One hundred burpees will burn approximately 50 calories.

Burpees have a lot of advantages:

Burpees are a full-body gymnastics exercise that focuses on strengthening muscles. It aids in developing strength and endurance when used as part of a regular exercise routine, and it may also have other advantages.

Researchers discovered that burpees and other bodyweight workouts could dramatically lower blood pressure in healthy adult women. (1)

Burpee modifications

If you still want to complete a burpee but need help to get it done, try switching it up. To perform a modified burpee, make the following changes:

  • Perform each move one at a time.
  • Step on the board instead of jumping.
  • Stop to finish instead of jumping to finish.

Should your chest touch the ground in a burpee?

Yes, in a standard burpee, your chest should touch the ground. Touching your chest to the ground in the plank position is an essential part of the burpee exercise as it engages your chest muscles and helps to improve your upper body strength. 

  1. Begin in a standing position with your feet shoulder-width apart.
  2. Drop down into a squat place with your hands on the ground.
  3. Kick your feet back to get into a push-up position.
  4. Lower your chest and thighs to the ground, ensuring your chest touches the ground.
  5. Push up off the ground to get back into the push-up place.
  6. Jump your feet back to the squat position.
  7. Jump up as high as possible from the squat position, reaching your arms overhead.

So, during the burpee, your chest should touch the ground as you lower your body down for the push-up portion of the exercise. 

What are three common form mistakes for burpees?

Burpees are practical full-body exercises that can provide numerous health benefits, but it’s essential to perform them with proper form to avoid injury and maximize their effectiveness. Here are three common form mistakes to watch out for when doing burpees:

  • Not keeping the core engaged: Many people make the mistake of letting their lower back sag during the exercise, which can put unnecessary strain on the back and increase the risk of injury. To avoid this, engage your core muscles throughout the training and keep your back straight and strong.
  • Landing too hard: Another common mistake is landing too hard when jumping back into the plank position, which can put a lot of stress on the joints and increase the risk of injury. To avoid this, aim to land softly and quietly by bending your knees slightly and using your leg muscles to absorb the impact.
  • Allowing your elbows to flare out: When performing the push-up portion of the burpee, it’s common to let your elbows flare out to the sides. This can put undue stress on your shoulder joints and make the exercise less effective.


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References: Tai JQJ, Wong SF, Chow SKM, Choo DHW, Choo HC, Sahrom S, Aziz AR. Assessing Physical Fitness of Athletes in a Confined Environment during Prolonged Self-Isolation: Potential Usefulness of the Test of Maximal Number of Burpees Performed in 3 Minutes. Int J Environ Res Public Health. 2022 May 13;19(10):5928. doi: 10.3390/ijerph19105928. PMID: 35627465; PMCID: PMC9142106.

Performing one hundred burpees can burn around 50 calories.

  • 17 minutes of burpees burn roughly 160 calories
  • In one minute, 20 burpees can be performed (at a pace of 3 seconds per burpee)
  • 100 burpees burn approximately 50 calories.


So, it would take approximately 500 burpees to burn 250 calories, and 1000 burpees to burn 500 calories. However, please note that these are rough estimates and actual calorie burn may vary based on individual factors such as weight, intensity level, and duration of the workout.


Burpees are a full-body exercise that targets multiple muscle groups, including the chest, arms, core, glutes, and legs. By doing 100 burpees, you can expect to improve your cardiovascular endurance, increase your strength, and burn many calories.

The time it takes to complete 100 burpees can vary widely depending on individual fitness levels, age, gender, and other factors. However, here are some general benchmarks for completing 100 burpees:

  • Beginners: 8-12 minutes
  • Intermediate: 6-8 minutes
  • Advanced: 5 minutes or less

It’s important to note that the time it takes to complete 100 burpees should not be the only measure of the workout’s effectiveness. The focus should be on performing each rep properly and engaging the targeted muscles while maintaining a consistent pace and breathing rhythm.

Determining how many burpees equals a mile is complicated because two exercises contain different movements and use other muscle groups. However, we can estimate according to the calories burned during each workout.

Approximately 100 calories can be burned by a mile walk or run. On the other hand, about 100 calories can be burned with 200 Burpees. So 200 Burpees may be equal to a mile walk or run.


If someone burns 100 calories by running a mile, they must do Burpees for approximately 15 minutes to achieve the same calorie burn.


  • Ibrahim Bat

    Ibrahim Bat is a former foreign language teacher with a master's degree in teaching languages to children. He recently became a father and remains passionate about teaching and language education. During his teaching years, Ibrahim volunteered in several regions across the Middle East, the Balkans, and Southern Africa. In addition to his teaching experience, Ibrahim is the founder of, a free language learning platform aimed at children aged 3 to 5. This innovative platform has earned him significant recognition for his contributions to early childhood education. Ibrahim Bat is also an editor at and

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