Burpees are a full-body bodyweight exercise that pairs a squat, a plank, a push-up, and an explosive jump into one continuous movement. Because they recruit large muscle groups and drive your heart rate up quickly, burpees can torch a surprising number of calories in a short amount of time — even a 30-minute session can produce a meaningful calorie burn for most people.
This burpees calories per 30 minutes calculator estimates your energy expenditure using the standard MET (metabolic equivalent of task) method. Enter your body weight, choose the intensity that matches your pace, and optionally enter how many burpees you completed to see your calories per burpee. You can also adjust the duration if your workout isn't exactly 30 minutes.
Whether you're planning a HIIT session, tracking weekly exercise, or just curious how burpees compare to other moves, this tool gives you a clear, science-based estimate in seconds.
🔥 Burpees in 30 Minutes — Calorie Burn
Estimate how many calories you burn during a half-hour burpee workout.
📊 Results
How to Use This Calculator
Using the calculator takes less than a minute. Follow these steps:
- Enter your body weight and select pounds if needed. The tool converts to kilograms automatically.
- Set your workout duration — the default is 30 minutes.
- Choose an intensity level that matches your burpee pace:
- Moderate (6 MET): steady, controlled burpees with short rest breaks.
- Vigorous (8 MET): standard burpees performed at a consistent rhythm.
- High intensity (10 MET): explosive jump burpees with minimal rest.
- If you know how many burpees you completed, enter that number to estimate calories per rep.
- Press Calculate Calories to see your totals and step-by-step math.
How the Calculation Works
The calculator uses the MET formula recommended by exercise physiologists:
Calories burned = MET × 3.5 × body weight (kg) ÷ 200 × duration (minutes)
MET stands for metabolic equivalent of task. One MET is the energy you burn at rest; an activity at 8 MET uses eight times more energy than resting. The 3.5 is the average resting oxygen consumption in milliliters per kilogram per minute, and dividing by 200 converts the result into calories.
Burpees do not have a single official MET code, but they are consistently classified as vigorous calisthenics or conditioning exercise. The Compendium of Physical Activities (pacompendium.com) lists conditioning exercise at vigorous effort as 8.0 MET, so that is the default here. A slower, controlled set is closer to 6 MET, while an all-out explosive burpee workout can reach 10 MET or more.
Worked Examples
Here are two common scenarios to show how weight and intensity change the result.
Example A — 60 kg person, moderate pace.
MET = 6, time = 30 min.
Calories per minute = 6 × 3.5 × 60 ÷ 200 = 6.3 kcal/min.
Total = 6.3 × 30 = 189 kcal. If they completed 45 burpees, each burpee was about 4.2 kcal.
Example B — 85 kg person, high intensity.
MET = 10, time = 30 min.
Calories per minute = 10 × 3.5 × 85 ÷ 200 = 14.875 kcal/min.
Total = 14.875 × 30 = 446 kcal.
Burpees vs Other Bodyweight Exercises
To put your burpee burn in context, here are common MET values from the Compendium of Physical Activities:
| Activity | MET | Calories per 30 min (70 kg) |
|---|---|---|
| Burpees — vigorous | 8.0 | 294 kcal |
| Burpees — high intensity | 10.0 | 368 kcal |
| Calisthenics (push-ups, sit-ups), vigorous | 8.0 | 294 kcal |
| Plank (isometric) | 3.0–4.0 | 110–147 kcal |
| Walking, brisk pace | 4.3 | 158 kcal |
Values are approximate; individual results vary with effort, form, and fitness level.
Tips for Better Accuracy
- Use your real body weight. Heavier bodies do more mechanical work per rep, so they burn more calories at the same intensity.
- Be honest about intensity. If you pause often or skip the jump, use the moderate setting. For fast, continuous explosive burpees, choose high intensity.
- Track active time only. If your session includes warm-up, cooldown, or long breaks, enter just the burpee portion.
- Enter reps when you have them. This adds a per-rep value that helps you compare workouts.
For similar bodyweight estimates, try the calisthenics calorie calculator or the plank calorie calculator.
Frequently Asked Questions
How many calories do 100 burpees burn?
At 8 MET, a 70 kg person burns roughly 0.49 kcal per burpee, so 100 burpees would be about 49 kcal if performed continuously. The afterburn effect means your body continues burning extra calories afterward.
Is 30 minutes of nonstop burpees realistic?
For most beginners, a full 30 minutes at a steady pace is very demanding. Interval-style burpees — 20 to 30 seconds of work followed by rest — are common, and the moderate 6 MET setting is a better match for that format.
Why is my tracker showing a higher number?
Wearables estimate energy expenditure from heart rate and movement, and they often include rest periods and post-exercise elevation. The MET method is a simpler, more conservative reference point.